One thing that has always been lacking from my personal fitness has been upper body strength. I’ve never been big into weights and now that I’ve lost some of my upper body flab, I’ve been thinking it would be nice to add a little muscle. To accomplish this without the benefit of a gym membership or a weight bench I have been haphazardly doing push ups as often as I can. I never had a specific goal in mind nor did I do it with any level of consistency but I knew it was cheap, easy and something I should be doing.
A few weeks ago, however, I came upon something that really motivated me to take strength training seriously. I stumbled upon the hundredpushups.com site and instantly wanted to take part. The site offers a detailed six week workout plan that builds toward the goal of one hundred consecutive pushups. The program starts with an initial self test and allows you to determine your path from there based on your results. According to the site, if you follow the plan for ten minutes a day, three times a week, then you’ll have your pectorals and triceps into prime shape in less than two months.
Currently, I am in the third week of the program and excited to see if what the site promises is true. If you’re interested at all be sure to check out their free six week training program and see if you can get your hundred pushups on!
Any regular readers of FitHacks.com may have been wondering where and what I’ve been doing for the last month of postlessness. Have I given up on FitHacks.com? Or worse, have I given up on fitness?! Not quite. In fact I just signed myself up for a race this coming Friday that will be my longest distance completed yet (8.2 miles *eeesh*). Actually, for the last four weeks I’ve been adjusting to my life as a brand new dad. My little guy was born 9 lbs 4 ounces and is already super strong and a healthy eater :-). In the coming weeks I plan to keep up my posts and maybe even throw in some helpful tips on maintaining fitness with a baby. So, how have you guys been?
For the person living a fit life, breakfast is immensely important. You always need some calories to jump-start your metabolism after a long night of sleep. Below are some of my favorite ways to enjoy the most important meal of the day while staying low on the calories.
Egg Biscuit: 300 calories - This is one of my main goto breakfast meals. When I’m rushed and hungry I often let myself stop at a fast food place for a simple egg biscuit and an unsweet iced tea. It’s simple, tasty, and not too many calories
Energy bar: 250 calories - When I’m extra rushed or not very hungry I can make a quick meal out of an energy bar and a black coffee. There’s enough calories and carbs here to let me at least make it to lunch.
Oatmeal: 160 calories - Some days a quick packet of instant oatmeal and coffee is enough to satisfy.
Low sugar cereal, 1% milk: 260 calories - It is tough for me to find a really low-sugar cereal that I like. But when I do I often enjoy a simple bowl with 1% milk.
Peanut butter toast: 300 calories - This is one of my favorites. When I have time to fix a simple breakfast at home I really enjoy two pieces of whole wheat toast with some peanut butter. Be sure to watch your serving size with the PB though. It is pretty dense on calories.
Fried egg, whole wheat toast: 150 calories - Usually a weekend luxury, I’ve gotten pretty good at frying an egg. Good source of protein, tasty, and not as many calories as you may think.
Bagel, jam: 300 calories - Great source of carbs for your active days. A bagel is fast and easy.
Fruit bowl: 100 calories - For days when you need something lite, or just need an extra fruit serving, a bowl of fresh fruit is always a good way to go.
Egg white omelet: 145 calories - If you have the time and skill, an egg white omelet with some lite cheese and a few veggies is a great way to mix up your breakfast.
Three weeks ago, I hit my one year anniversary of healthy living. It has been a wild ride and honestly, one of the best years of my life. I say this not to pat myself on the back, but to let you know that fitness is both possible and totally worth the effort. Below I’ve listed the three greatest effects I’ve noticed on my overall health and wellness. These results, while different from person to person, are something that anyone who is committed can surely experience.
1) Increased Health. Obvious but true. One year ago I weighed 234 pounds and had a very low rating for the “good cholesterol” that my body needs. Yesterday, I hit a new high (or low) at 168.4 pounds. Plus, on a recent blood screening, found that all my cholesterol levels were in the healthy zone. I’m no longer at an increased risk for heart disease, diabetes, or any other weight related disease. This is an incredible feeling for a chronic hypochondriac like myself.
2) Increased Athleticism. A year ago I started jogging a few times a week. However, my early jogs were very short (no more than 1/4 mile at a time) and very painful. I didn’t enjoy it at all, but I did it because I was determined to get in shape. Now, I can’t go two days without jogging. I simply love it! Two days ago I ran over 7 miles and experienced the most intense runner’s high imaginable. When I crossed the imaginary finish line that I made for myself I was practically ecstatic. I never imagined that I could or would run so far and enjoy it so much.
3) Increased Confidence. This has probably been the most rewarding part of the whole experience. I genuinely feel good about the way I look. I’m certainly not ready for my underwear modeling career to start but I have gone from a 40 inch waist to a 32. I literally had to buy an entire new set of pants. Now, I’m working on toning to further the process. I never want to reach a place where I think I’m done and revert to my old ways. I’m thrilled about the progress I’ve made but I know I can go further.
Even though the past year has been amazing it took no Herculean effort. With simple steps and a steady amount of progress, fitness is something anyone can do.
Hey, watch your step - FitHacks.com is undergoing some maintenance. Regular visitors may notice a few changes around here. A new theme has just been installed to give the site a cleaner, healthier look. Also, the site loads super fast now, so the increase in traffic we’ve been seeing won’t slow down our page loads. Lastly, I’m looking into a spam filter to prevent some of the merciless spam comments I’ve been receiving lately. It’s the price of success I guess :)For all my new visitors be sure to grab the FitHacks feed to make sure you keep up to date with the latest posts.
Stay tuned! More geek health goodness coming soon.
