Can You Handle The One Push-up Challenge?

 

The number one reason I hear continually of why people don’t workout is TIME.

Yet ironically, as the conversation goes deeper, it’s often a quick-rationed excuse.

The reality is the main challenge is simply starting. Imagine that. It’s the case with many things in life but no truer than with working out. i just need to start.

And it’s not a one time challenge. It’s a daily challenge. Just because I worked out today often doesn’t automatically guarantee I’m working tomorrow.

I absolutely love starting a new book. And a couple of my favorite topics are change and habits.

This new book was called, Mini Habits: Smaller Habits, Bigger Results by Stephen Guise was right up my ally.

I bought the book on a recommendation and was sold once I could by the Kindle version for only $5.99 and add the audiobook for only $1.99 more. Done. One Click. Great up sell Amazon.

The premise of the book is how difficult creating habits are simply because we take on too much at one time and big intentions rarely to never develop the habit.

The author gave a personal example of exercise for him. A 30 minute workout was always daunting to him and as a result he procrastinated and made excuses which meant he never actually worked out.

Background of the One Push-up Challenge

Here’s a quote from Stephen,” I wanted to cram in a year’s worth of workouts (and the results) into one workout. I’m a fool! That’s impossible, folks. Motionless I remained, because I knew I’d never do it.

He continued, “if trying to do everything at once caused me to do nothing, what can I learn from that?

I started by considering the opposite of doing a year’s worth of workouts in one session. The answer came in – just do one push-up. Just one? Worthless!

Initially, I scoffed at the idea (yes, I scoff), but when I tried to plan a full workout, I felt guilt from my previous inactivity. I also felt out of shape, unmotivated, and made all kinds of excuses to just do it tomorrow. “

He concludes, “I did my one push-up. That’s all that I required of myself. But then I pumped out 14 more. After that, my muscles were warmed up. I was well beyond my laughable requirement, and I set a new one – just one pull-up. I set up the pull-up bar and like before, did several extra.

I kept giving myself these beyond easy challenges, and it was so easy to do more. At one point, I set five goals while doing push-ups. Each 2-5 push-ups would activate another mini-challenge. In total, I did a 20-30 pull-ups and about 50 pushups. Not bad for a hopeless, lazy day.” (read full post here)

His mindset changed everything for him. Why? Mini habits. He chose to just start and see what happens. But every single day he would start.

Here are Three Perspectives to Implement the One Push-up Challenge

 

Before – View Your Workout as a Challenge Not a Workout

 

The author of Mini Habits breakthrough was in his mindset. When he viewed his workout not as a daunting task but as a challenge, he actually followed through.

What daily challenge can you do that could lead to the momentum you need to keep going?

For example, if I’m traveling and short on time, I will challenge myself to get as many reps in 10 minutes as I possibly can which ALWAYS leads to 15-20 minutes. But the challenge is 10 minutes which I can always find.

Now – Just Start Today!

The author started right in that moment. He dropped down immediately and did his one push-up. Which led to a couple more and a couple more.

He simply had to start and he started immediately.

As remedial as it sounds, it was EXACTLY what he needed to get going and it led to continual mini habits in the area of fitness.

This is an area of growth for me since I like to plan things out and have a “rock star” high of an official start.

But the mini habit concept suggests doing something today. Anything. Just start.

Later – Commit To Tomorrow Today

Tomorrow is its own day but if you go in knowing you’re going to do your challenge, whatever it is, you’ve already made the mental commitment.

Workout out often is just as much a state of mind and just simply starting.

The ultimate goal is to leverage yesterday’s progress. But the immediate goal is to also do something tomorrow. And the next day. And the next…

This plays out for me especially on the road when my schedule is far more erratic and I need to be flexible with my workout times and lengths.

But since I’ve committed to the challenge to find at least 10 minutes somewhere it just gets done. Imagine how that happens.

Closing Challenge…

It’s ironic how motivated we as professionals can be in certain areas of our lives yet completely stagnate in other areas.

And unfortunately the one area we need the most to be motivated is FITNESS. We need to move. Daily.

I challenge you to take the One Push Up Challenge or at least use the concept. Maybe it’s just what you need to just start each day.

Closing Question…

What is your One Push-up Challenge you need to apply and begin today?