Tag Archives: push-ups

12 Days of Fitness 2018: Day 9 – The Best Exercise You’re Probably Not Doing

(This is part 9 of a 12 part series to provide you with some helpful health and fitness tips over the holiday season)

Gym, or PE programs in schools are not what they use to be. Back then, we participated in physical activity; good old fashioned physical activity. I remember competing in the President’s Physical Fitness Challenge, performing physical tasks like sit ups, pull-ups (chin-ups), running shuttles, and of course, push-ups. The push-up is a great stand-alone exercise that many say that can’t do very well if at all so they avoid it. It’s time to reconsider that thought.

Push-Ups Get No Respect.

While other bodyweight exercises like chin-ups and dips boast devoted fans from all corners of the fitness industry, the lowly push-up is likened as the spoiled step-child of the training world. Most women can’t do them and those that can, can’t do them correctly. Men seem to have an easier time with them but they’re not immune from head shaking either. Arms flare out; core sags; partial reps are performed. Why is an exercise so simple and effective performed so inconsistently if at all with both sexes? It doesn’t get the respect it deserves.

 Understanding the Push-Up

The push-up is as much a core strengthening exercise as it is an upper body exercise. The abdominal muscles are king when it comes to spinal stability during push-ups. The rectus abdominis is the primary stabilizer for preventing hip sagging, while the obliques do most of the work to prevent lateral shifting and twisting. Push-ups of course are also about arms and chest as well as the back. Hand position plays an important role. A narrow base push-up position significantly increases stress on the elbow joint, but also involves higher muscle activation in the triceps and pecs. Internally rotated hand positions were also shown to produce greater and potentially injurious forces on the elbow joints. Depending on your goal, you’ll want to do different push-up progressions.

Common Push-Up Errors

Ask 10 people to perform a push-up and you’ll likely see 10 different presentations but including some of these most common errors:

  • T-Set Up – hands are positioned high and wide
  • Caterpillar – hips sag and back is tilted
  • Stopping short – just as the name implies, not complete reps

In all three instances, there are distinct muscle weaknesses/imbalances that need to be addressed before push-ups can be safely completed. Most “egos” don’t allow or permit those things to be addressed so you have a bunch of people performing what they think are push-ups. There are literally hundreds of exercises you can do in the gym to build a healthier, stronger body, but sometimes the basics are the best. Of course, you don’t need to stop what you’re doing and start doing push-ups but perhaps it’s time to give the much-maligned push-up a second look.

See you tomorrow for Day 10 of the 12 Days of Fitness

Til next time, train smart, eat well, and be better.

 

Just in case, here’s what you might have missed:

Day #1 – Weight Loss Once and For All
Day #2 – 10 Pieces of Equipment Everyone Needs to Work Out at Home
Day #3 – Are You Afraid of Eating Fruit?
Day #4 – Healthy Foods?
Day #5 – 21 Ways to Combat Emotional Eating
Day #6 – 8 Reasons Why Your Workout is Failing You
Day #7 – The Problem With Added Sugars
Day #8Dieting Made Simple

12 Days of Fitness 2017: Day 7 – Minimalist Fitness

(This is part 7 of a 12 part series to provide you with some helpful health and fitness tips over the holiday season)

Two common barriers for people who want to exercise and get in shape are a lack of time and money needed for fitness. Who has the time to go to the gym, or buy expensive equipment, or take long bike rides? Well, if those are the things stopping you, you’re in luck. It takes no equipment to get a great workout and get in shape, and with one or two pieces of simple equipment, you can turn that great workout into a fantastic one. And with little or no equipment required for a fantastic workout, you can do it at home, or wherever you are.

The Pros and Cons of Bodyweight Exercises

Using just your bodyweight, you can do a large number of challenging exercises. If you add just one or two pieces of equipment: a dumbbell, a kettlebell, a jump rope, a medicine ball, or a chinup bar, for example, you can increase the challenge even more. This is not to say that lifting weights should be replaced, but there are tremendous benefits from bodyweight exercises as well. No gym fees or need to buy expensive equipment. You can do the workout anywhere, anytime. Most exercises involve many muscles working in coordination, resulting in great overall fitness and strength. For people who are just starting with strength training, bodyweight is often more than enough to begin with. And it gives you a good foundation of strength you can build on later. Bodyweight exercises aren’t the only thing you should ever do, however, for several reasons:

  • After awhile (a couple months perhaps), they aren’t all that challenging. You’ll need to continue to build your strength by adding weights. You can do that with some simple equipment .
  • If you don’t have at least one or two pieces of equipment — a chinup bar or a resistance band perhaps — some muscles don’t get worked out as much as others. That’s not a problem over the short term, but over the long term you’ll want to make sure you get a balance.

I suggest starting with bodyweight exercises, and then slowly transitioning to a combination of bodyweight and weight training to get a good balance. And even if you’re doing a complete weight training program, you can always use bodyweight exercises anytime you can’t make it to the gym.

A Sample Workout

Here’s a sample workout that you can begin with to either replace or augment your current routine.  It’s just a collection of exercises that use compound muscles and joints to give a total-body workout with nothing but bodyweight.

  • Pushups. As many as you can. Do modified pushups if you can’t do full pushups, with your knees on the floor. If those are still too hard, do wall pushups, leaning against the wall or a chair.
  • Jump squats. Basically you squat down until your thighs are parallel to the floor, then jump up as high as you can, and repeat.
  • Bicycle crunches. Lie on the floor with both knees bent and arms interlocked behind your head. Lift and extend both legs and then alternately bring the knees into the chest while turning the elbows towards the opposite knee.
  • Jumping lunges. Assume a lunge position with both knees bent to 90°. Jump up and switch position of both knees.
  • Burpees. From a standing position, jump both hands to the ground. Forcefully kick out both feet to a high plank position. Hop both legs forward and stand into a jump.
  • Diamond pushups. A push up with your hands closer together in a “diamond”

A Few Suggestions

Choose a variety of exercises that work out all the parts of your body. You should be doing some pulling exercises (like pullups), some lower-body exercises, like lunges and squats, and others that work out all of your body, like burpees. If you want a real challenge, mix cardio exercises with the strength exercises. If you have some of the equipment listed below, definitely use them. You can get a great workout without equipment, at least for awhile. If you’re just starting out, take it easy and gradually build up. Don’t get discouraged, and don’t overdo it! As you get stronger, gradually add weights. Dumbbells, barbells, kettlebells, and medicine balls are some good ways to do that. It’ll take a couple months of bodyweight exercises, though, before you really need to move to weights.

See you tomorrow for Day 8 of the 12 Days of Fitness

Til next time, train smart, eat well, and be better.

 

Just in case, here’s what you might have missed:

Day #1 – Top 10 Reasons Why People Don’t Exercise
Day #2 – The Dangers of Dieting
Day #3 – The New Rules to Strength Training
Day #4 – How to Stay in Shape When You’re Busy
Day #5 – How Natural is “Natural Flavoring”?
Day #6 – Understanding Food and Nutrition Labels

 

Fit n Five

FitnessWell, here we are with 2014 underway and the first month of the year just about over. If you began the year with a clean slate of dedication and commitment to your health and fitness, congratulations! It’s an arduous journey but well worth the effort. If you’re one of the few who just keep rolling the fitness and health focus from one month to the next, good work. Fitness is not a sprint; it’s a marathon, or in less intimidating terms, a lifestyle. But if you’re one of those who still haven’t made a conscious effort to live a healthier lifestyle, get regular exercise, and eat well, the good news is that it doesn’t have to be January 1 to start; nor January 2 or January 24. You just need to start and I have the perfect solution for you.

No Time Like The Present

You say you have no time? Can’t afford a gym membership? No problem. The answer to both of those excuses is that you choose to not make the time or value the cost of a gym or program membership. But that’s ok too for I have yet another solution. There’s no gimmicks; no equipment; no gym; no panacea in a bottle and most importantly, no false promises.  I call it my Fit n Five and it can be done by anyone, anywhere, any place, and for just five minutes a day.

Just 5 Minutes!!!!

The Fit n Five is nothing fancy: just 5 basic movements, one minute each exercise for a total of five minutes, addressing important major muscle movements. The goal would be to do all 5 exercises in a row without a rest, but that will happen in time so just plan to do each one in order and take as little rest as you can before completing the next exercise. Still think you can’t do it? No problem. I included modifications for each exercise. You see, you start running out of excuses really quick when the only thing that is keeping you from getting the results you want is you. Excuse yourself to step aside, and let’s do this.

  1. Jumping Jacks: Right from the annuls of gym class or boot camp, the jumping jack is a basic way to get the heart rate up and put a little bounce in your step. To perform correctly, from a standing position with feet together and arms at your sides, jump both feet out to the sides while simultaneously swinging the arms together overhead; immediately jump the legs back together while swinging both arms again down to the sides. That’s 1 rep! Modification: If you find the jumping/hopping too stressful on your joints and/or the arm swinging impinges the shoulder, you can march in place or get into a lite jog in place.
  1. Push Ups: One of the best tried and true exercises of all time. (I did 36,600 of them in 2012!). To perform correctly, face the floor and support the body with both arms extended; hands directly beneath and slightly outside the shoulders; legs extended and up on the toes. Keeping the body in a straight line from head to toe, lower the entire body to the floor by bending the elbows pointed out and slightly back until the torso comes within inches of the floor. Push the body back up by extending the arms and keeping the torso tight throughout the motion. Modification: Some will complain, particularly women, that push-ups are too hard because they don’t have the upper body strength. It’s more an indicator of core strength than upper body strength, so to build up some core strength and more confidence, set up as you would for a regular push up but drop the knees to the floor to give a shorter axis on the torso and a shorter base of support. And if that’s still too much, than set up the push up vertically against a wall keeping the hand position the same as a standard horizontal push up and slide the feet back a little bit behind you to create an angle with the wall.
  1. Squats: Of all the activity in a day, the squat is something most do some form of whether they are aware of it or not. But for the purposes of the exercise here, a squat is performed properly by standing with both feet slightly wider than hips width and the toes angled slightly out for a solid base. Arm position is a matter of preference but either at your sides or straight out in front is suitable. Begin the squat by bending both knees and flexing from the hip, as if sitting down on a chair; keep the back straight and head up. While squatting, focus more on sitting back and not bending too far forward, keeping the knees behind the toe line. Stand back up without locking the knees and repeat. It’s important to note with squatting that you may have to try various foot positions and leg stances to find a squat that is free of discomfort; just don’t keep with a position that doesn’t feel right for you. Modification: As previously stated, most perform a variation of squatting every day so while leg strength may or may not be a limiting factor, sometimes balance is. For that purpose, perform the squat as directed but use the back of a chair to hold onto for more support.
  1. Plank: Affectionately known in the military as elbows and toes, it describes the position exactly. The setup is exactly the same as a push up; the only difference is that instead of having the arms extended, you support the upper torso on the elbows and they are more directly under the shoulders.  Keep the torso tight and straight as to prevent any back/belly sagging. Modification: Planks can be tough for most, especially those who have a difficult time with push-ups. To substitute here, perform a reverse abdominal crunch. Lie on your back with both arms extended flat on the floor, knees bent and both feet flat on the floor. Draw both knees up and towards the chest by slowly lifting the feet and hips up off of the floor, trying to squeeze them up, not rocking them up. Slowly return them to the start position before repeating again. Note that the arms are extended and stay in contact with the floor for support, not to push off of the floor.
  1. Supine Hip Thrusts: The biggest muscle of the body AND the one we sit on the most is the one we need to work the most – the gluteus maximus. To perform correctly, lie on the floor with both knees bent and feet flat on the floor; both arms extended flat on the floor. Squeeze and lift the hips off of the floor as high as you can, keeping both feet and the shoulders/neck/head in contact with the floor. Slowly lower back to the floor before repeating again. Modification: Most should have no difficulty pressing the hips up and off of the floor, but in the event that that’s the case, perform a standing hip extension. Standing upright with both hands either on your waist or the back of a chair for greater support, extend one of the legs straight back by squeezing the glute. Keep the leg straight and don’t bend forward from the hips. Alternate between right and left leg.

There you have it. Nothing too complex or complicated. 5 minutes, done, done, and done! There’s simply no excuse for not being able to keep physical activity somewhere in your life.

Til next time, train smart, eat well, and be better.

 

Hitting 2013 Off and Running

What a year it has been, and it’s only February! Nothing like full speed ahead to warmer months I say. I apologize for the recent lull in posts but as soon as the calendar turned, so did the increase in the dedicated and committed. I hope your year is off and running as well and that it is more of a carry over of momentum from last year than a reboot from last January.  Don’t become just another statistic (88% of New Year’s resolutions fail).  Take charge and do something for yourself. In my last post of 2012, 52 Goals for a Healthier You, I provided a template for you to achieve success in 2013. And at the beginning of 2012, I presented a challenge, the 100 Push-Ups a Day for a Year, to set a goal that was measurable, attainable, and realistic. Today, I wanted to share with you my experience and the momentum I generated for myself heading into 2013!

And On The 367th Day, I Rested

 By default, 2012 was a leap year so an extra day of 100 push ups was in the mix.  Besides, what’s one more day after doing 365? But I did it every day except for the one proof of my human side – I missed a day for no apparent reason on November 28th, only to quickly make up for it the very next day. It was a story filled year, doing the push ups after races and cycling events; during holidays; in various states (PA, NJ, DE, RI, MD, NC); getting out of bed soon after realizing that I hadn’t done them that day yet; indoors, outdoors, in the rain, on the sand; with clients; alone with no one to cheer me on. But the best, having my now 3 year old son reminding me to do them and then doing his best to do them with me. As the year went, I got stronger and could do more in succession with each passing month, hitting the milestone of doing 100 push ups straight October 18th. All told, 36,600 push ups banked in the arms, chest, and shoulders so that when it was January 1st, I took the day off.

More Power to the Push Up

I was not alone in my quest for daily push ups either. I had several clients and friends join me along the way at their own capacity.  In particular, a special client did her version of daily push ups at 50 a day and wins the award for the greatest diversity of locations: FL, CA, Rome, Italy, Cayman Islands, OH, PA, NJ, NY, and VA, completed in living rooms, bedrooms, conference rooms (as demonstrations), on the grass in parks, on the beach, and in hotels. But the award for most courageous and meaningful act of the push up is Sgt. Trevino of the U.S. Marine Corps who did 1 million push ups for the year while raising  more than $51,000 for the Wounded Warrior Project.

The Great French Fry Experiment

 As a sort of side project, I gave up eating French fries for the year. Mind you, I don’t eat them that often to begin with (giving up coffee would have been a real challenge) but I wanted to prove two points. Number one, French fries are everywhere and two, if you ask, they can be substituted for, although I found that to be more awkward than challenging.  I got everything from eyes popping out to “What’s wrong with our fries?” to which my response was, “I just want another option. Point is, you’ll never know until you ask and you have the power EVEYTIME to make a choice.

 A Run to the Finish

My personal momentum that began last year and is still ongoing is my personal goal to run a marathon. After running in the 10 mile Broad Street Run back in May and 13.1 miles in the Philadelphia Half Marathon back in November, I’m getting ever closer to the ultimate goal of 26.2 miles March 17th at the Shamrock Marathon in Virginia Beach. It’s been an arduous but rewarding journey and one that has taught me more about myself than anything I’ve ever done.  I still don’t have a great relationship with the running, but we’re managing to get along. In the end, it’s not about the time or any accolades. It’s about raising my own bar, challenging myself, and letting everyone else stress and worry about the insignificant.

Hope your 2013 is off to a strong and healthy start as well! Remember, you always have a choice.

Til next time, train smart, eat well, and be better.

 

Also in 2013, I’m pleased to announce the launch of my new and improved website, www.jeffreysharrison.com Check it out and let me know what you think.

The Push Goes On

0511-1101-1013-3540_Strong_Man_Doing_Push_Ups_clipart_imageJanuary 1, 2012 (which only seems like yesterday) is exactly 185 days ago, give or take a few days depending on when you read this. We’re not only half way through this year, but we’re also halfway through the 100 Push-Ups a Day For A Year Challenge I posted and presented back at the end of last year. The challenge was designed not to force people into doing push ups, but rather as a metaphor to understand the relevancy of working towards a goal, any goal, requires a dedication to doing something daily that is measurable, attainable, and realistic. Performing one hundred push ups a day can fit that criteria for most as it’s not something they would normally set out to do, but is a challenge in both the physical and mental sense. I have been pleasantly surprised at both the number of participants that have taken the challenge and those that have taken and modified it to their level.  The point is, they’ve committed to something and that starts to build momentum.

Amongst Some Other Push Up Champions

The push up, an exercise you probably first learned of back in gym class or had a drill instructor yelling at you to complete, has long been used as a measure, or punisher, of fitness.  The unfortunate problem with that mentality is that the push up is one of if not the best exercises to perform and as with most exercises that people despise, usually turn out to be what’s best. Inexpensive, portable, versatile, and functional, you can’t get more for your time and money (minus squats or pull ups of course) There aren’t many people who spend a lot of workout time under a bar that can perform a good push up. But for those of you who have come this far or somewhere along your own continuum, you’re doing great and very deserving of a pat on the back. Click this link to see some of the very impressive and interesting records concerning push-ups and following are some notable tidbits about the popularity of the exercise.

Heisman PusherHershel Walker, the 1982 Heisman trophy winner and retired NFL standout, has claimed that his workout regime consists of only 750 – 1,500 push ups a day and about 2,000 sit-ups (next year’s challenge perhaps?) and NO weight training.

Semper “Fit-elis” – U.S. Marine Sgt. Enrique Trevino has set out on a 1 million push ups in 2012 quest to raise money and awareness for the Wounded Warrior Project. As of Monday, July 2, he had surpassed the 500,000 mark! Phew!

Giuliano Stroe – an Italian 5 year old dubbed the world’s strongest boy, has the world record for air push ups, which is a push up where the feet don’t touch the floor between presses.

Mercedes Guns – CEO of Mercedes-Benz USA Steve Cannon holds the record for number of push-ups in 2 minutes, 133 at West Point, that today is still unchallenged.

What’s Your Story?

Whoever has participated in the challenge, I’m looking to collect some of the interesting stories of when and where you performed your push ups. For instance, the number of times I got out of bed because the day got away from me and I forgot, or how I hammered out my 100 before heading to Easter brunch. I want to compile your stories to put together at the end of the year when we can look back and see what a year it was, pressing away from the floor, grass, dirt, sand, whatever. All entries will be kept anonymous and you can simply email them to me at fitjeff27@comcast.net whenever it occurs to you.

Til next time, train smart, eat well, and be better.

My 2012 Fitness Challenge personal update – 18,400 push ups done as of publishing time.

(Editing Note: In my previous post Sugar, Oh How Sweet It Isn’t I made a slight error. What Does The Research Say, second paragraph “….that sugar is harmful to the body particularly when it is consumed in any unnatural state (i.e. fruits). Obviously, it should say “candies”, not fruits. Sorry to confuse you if you saw that error when the post went live. It has since been fixed.)

 

 

21 Days ………and Counting

calendar-counting-the-omer-BLOGDon’t worry. That’s not an “end of time” countdown but it is an important day. January 21st – three weeks into the month or more specifically, three weeks into the new year. If you’re like the millions who started the new year with a plan or resolution to kick off the year, January 21st represents a milestone. It is the day the new habits should have begun and the old ones are a thing of the past.  So how are you doing?

What The Research Says

The number “21” has significance in many unrelated realms.  It has biblical significance; indicates the possible “end of days”; marks the change of seasons every three months; the 21 gun salute; the winning hand in blackjack, and so forth.  But its significance here has nothing to do with any of those.  According to the myth, 21 days is the number of days it takes to change a habit. While there has been little research to prove that 21 days is all it takes (could actually take anywhere from 18 to 254 days), it serves as a sort of preseason benchmark. Let’s face reality.  If after 21 days into the new year you’re already back to justifying why you’re off course, you’re already heading down the wrong path to success that has eluded you all these years. On the other hand, if you’re doing the daily things that make a big difference, then congratulations.  Let’s keep moving!

The Little Things DO Matter

How many times have you said to yourself, “I’ll start Monday”, or “I’ll just make up for it tomorrow”? While both are not helping your situation, it’s the latter that gets you into trouble. When you rely on trying to “catch up” or “log in extra”, whether it be exercise (nice if it worked that way), or starving yourself after a binge (sets you up for even bigger disaster), the fact is you’re admitting a mistake that didn’t need to happen.  Identifying those mistakes (aka excuses) and planning to avoid them all together is where your success will be built, and that is a daily commitment. Dr. Andrew Weil says it best. “Anything you do with repetition and emotion will become your reality. If you’re not satisfied where you are currently are, examine your daily habits.”

The Significance of The 2012 Workout Challenge

At the beginning of the year I posed a challenge of 100 push-ups a day.  I have to say I’ve been overwhelmed and pleased to hear the number of people who have taken the challenge and are running away with it.  I’m extremely proud of you and you know who you are.  But even if you chose not to partake in the challenge or perhaps modified it your own way (i.e. 40 or 50 push–ups), the point was to get you committed to something daily, with a definable goal and achievable plan. It’s about committing to something that you normally would not set out on your own and I can guarantee you, you’re not alone. It’s about not making excuses and taking charge. It’s about taking part in an activity that will have positive results for you. It’s about increasing your awareness that YES YOU CAN DO IT, whatever it is you’re setting out to achieve. You just have to be willing to commit to the little things – daily.

 

My 2012 Fitness Challenge personal update – 2,100 push ups done as of publishing time.

Til next time, train smart, eat well, and be better.

 

 

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My 2012 Fitness Challenge For You

download (2)It never ceases to amaze me just how fast the time seems to go.  Here we are at the end of 2011 and on the cusp of 2012, and if you blink it will be 2013!  But don’t let that bother you – it’s out of our control.  What we do have control over however is how we spend that time; what we do or decide not to do is ultimately our choice. At this time of year, people are gearing up to make their resolution, whether it be to lose weight, start exercising, eat better, etc. (yes, of course there are others but these are the ones I’m most concerned with.) The unfortunate reality for most is that this year’s resolution was last year’s resolution, and the year before that, and the year before that. Research has shown that while 52% actually believe they will accomplish their resolution goal, only 12% succeed. So why the high rate of failure? They failed to take the right steps.

The Right Steps

To see your resolution become reality, here are the necessary steps to have success.

1. Get Specific. A common mistake people make is setting big, nebulous goals like, “I’ll be healthier.” Instead, make your resolution specific, with a tangible, achievable outcome. Rather than saying, “I want to lose weight,” determine how much, exactly, you want to lose. What are you losing it for, and what will you do once you hit your goal?

2. Write it Down. Write down your goals and outline the small, manageable steps you’ll need to take in order to achieve them. If you set a big goal without a step-by-step plan, it can be overwhelming and trigger frustration or negative thoughts that get in the way of your success. But by planning and accomplishing one small thing at a time, you’ll stay on track, focused, and positive.

3. Make Time. Be sure to set aside ample time for yourself to achieve your goals. If you want to exercise more, plot out time in your weekly schedule for workouts just as you would appointments and meetings.

4. Move Past Doubt. Keep tabs on how often you “unset” your goals with your thoughts. Pay attention to self-sabotaging mind chatter, like: “I’m not good enough” or “I can’t do it.” Every thought you have is an intention. It’s normal to feel fear, doubt, or worry — but to make progress, it’s important to move past those negative feelings.

5. Get a Partner. Having a group, partner, friend, or professional to encourage you can be a great way to keep you going. Try finding a friend, family member, or significant other who has a similar resolution, and check in with each other every week to talk about your progress and challenges – just make sure they’re supportive and positive.

The “100 Push Ups A Day For A Year” Challenge

OK. It’s time to stop making excuses and set out to do something different.  I present and challenge you to my 100 Push Ups a Day For A Year Challenge.  Now before you start to form an opinion about this challenge, allow me to point out some of the benefits of this free, portable, and highly effective exercise.

  • It requires no equipment or fancy gadgets.  Two arms, two legs, you’re good to go.
  • Pecs, shoulders, triceps, and abs.  And don’t forget the opposing muscles of the upper back and rear shoulders. Nuff said.
  • Push ups have little to do with upper body strength.  Rather, they are an exercise that exhibits how well the core stabilizes the spine to press off of the surface. (i.e. it’s a more effective core exercise)

Why the push up challenge? It’s something that is measurable, attainable, and realistic for even the most novice of exercisers.  But most of all, it pulls you out of the comfort zone of what you feel comfortable doing, to which I’ll add, “Can you even begin to imagine what your upper body and abs will look like 1 year from now, 36,500 push ups later?” It’s also a different way to set out on not just a goal, but a mission that puts into focus just how dedicated and disciplined you are at achieving not just this goal, but any goal.

How Will I Be Able To Do This?

Simple.  We’re going to follow 5 Right Steps.

  • Specific goal – 100 push-ups a day
  • Write it down – chart it everyday
  • Make time – initially it may take some time to get the 100, but in time you’ll be spending little time (see rules below)
  • Move past self doubt – If you think you can or you can’t, you’re probably right. There is no in between.
  • Find a partner – at the very least, you’ve got me and I’ll be sharing my updates with everyone.

The Rules

They’re really quite simple.  It’s 100 push ups a day for one year.

  • They don’t have to be all at once.
  • They can be a daily accumulation (5 sets of 20, 20 sets of 5, 10 sets of 10, etc.).
  • They can be of any variety (full push-ups, from the knees, off-set, incline, decline, etc.)
  • There will be days I’m sure where things like sickness will make it tough, just don’t get into the habit of “bankrolling” reps for the next several days.  Before you know it, you’ll need to do 500 just to keep even for the month.

If you’re on board, great! Let’s have some fun in 2012! If not, that’s OK too. Remember, how we spend our time is our choice.

Wishing you and your families all the best for a Happy, Healthy, and Prosperous New Year!

Til next time, train smart, eat well, and be better.