What is Your Motivation?

It’s sometimes hard to find the motivation to engage in physical fitness…I think this is a problem for most people I know at one time or another. I will go for weeks where I’m pumped up and excited about working out, but there are other times, however, where I just would rather do anything else. I like to associate my unmotivated times to that of a lumaca (slug in Italian…it sounds better to me).

My gym is a three-minute walk from my office and a six-minute walk from my apartment and sometimes, that is just too far. This is a prime example of being unmotivated and I sometimes wonder, what the heck is wrong with me?! To top it off, in my apartment, I have a yoga mat, workout videos, inline skates, a jump rope and a bike in my apartment. You would think that when I don’t’ want to hit the gym, I could entertain the thought of actually using my home gym, but when I’m unmotivated, no thanks, I’ll just hang out in Lumacaland.

When I’m unmotivated, my excuses and complaints run the gamut: bloated, tired, want to be home, want to grab a drink, want to do nothing, etc. Anything will work really, as long as I can abstain from exercise. Sometimes the best thing to do when I’m feeling like this is to NOT go to the gym because if I go, I won’t accomplish much. My other option is to take a class; at least someone would TELL me what to do.

Last night, I made the decision to go to the gym after all...my subconscious forced it on, I tell ya. On Tuesdays, my all-time favorite class is taught (intenSati, taught by world-renowned instructor, Patricia Moreno), but I really just was not in the mood...at all. At about 8am, I it had full intention in going, but at 6pm, it was a whole new ball game…I was tired and hungry and grumpy...the list goes on.

Once I changed my clothes, I made the decision to man-up and not be such a loser—I went to intenSati. I had indeed made the correct decision; her class is so good to me. I always leave the class with sweat seeping through my clothing, jello legs and a positive attitude. The latter is essential to working out; you always want to feel good about yourself after any type of exercise or what’s the point?

My obsession with intenSati started when I joined Equinox five years ago, and it's still my favorite class. For over a year, I religiously attended every Tuesday night for 30 minutes of abdominals followed by an hour of intense cardio, yoga and lower body work. I’ve always had a difficult time explaining her class to people, but it’s sort like old school aerobics on crack, mixed with some intense lower body work at the end of each class. If you want to try her class out, ask me for a guest pass!

With a background in fitness, life coaching and yoga, Patricia incorporates inspirational and spiritual ideas into her classes. At the beginning of each class, she uses real-life examples and ideas to encourage and motivate the students to make positive changes in their lives. I’m usually not one for life couching or spirituality during my workout, but last night (and on many other occasions), her thoughts really rang true with me and my sluggish attitude. Patricia reminded me that it’s only me who can make positive changes in my life. And sometimes you just need to push yourself to engage in physical activity…I promise it will pay off more than you know.

A quote from class: There is no way to happiness; happiness is the way!

I Can't do 100 Push-ups!

About a year ago, with three of my friends, I attempted the six-week 100 push-up program. Yes, 100 seemed a bit ambitious, but I thought, if the website says it’s possible, then it must be? Wrong. Well, maybe not wrong, but I didn’t stick around long enough to make the 100 – I only got to 31.

Over my long birthday weekend (June 21), my best friend, Jodi, was visiting and she was doing push-ups and stretches each morning. She reminded of my failed attempt at the 100 push-up program and being the obsessive person I can be, I couldn’t just sit there and watch, so I decided to jump on the bandwagon. I mean, I couldn’t have her being all active and fit without me, now could I?

On day 2 of her visit, she finished 20 push-ups, so I had to see if I could match her…or beat her. And guess what? I did. I accomplished 25 push-ups before falling on my face. (Pat on the back. Hoorah!) This only reminded me that when I’m at home or watching TV, all I need is 10 minutes to get in a quality workout session. Try it!

How it works (if you’re up for the challenge). First off, you need to see just how many proper-form push-ups you can do. By the way, my mom couldn’t do one push-up when she started, but after doing the girly, on-your-knee push-ups to start, she is now able to do 5 regular push-ups – anyone can do it! Very important: Don’t stop until you are shaking and can’t possibly do one more…you’ll kind of want to fall on the floor. 

After the initial test has been accomplished, you will place into one of three levels. After your level has been determined, you move on to the actual program – this means 3 days of your week will be spent doing push-ups. Even if you don’t finish the six weeks, you are guaranteed to increase the amount of push-ups with strong arms to boot!

With a total of 21 push-ups, I fell into level three, but I had to actually do the program in level one because it became too difficult to complete each week.

LEVEL 3: Week 1

Day 1 (rest 60 seconds in between each set) Set 1: 10 push-ups Set 2: 12 push-ups Set 3: 7 push-ups Set 4: 7 push-ups Set 5: max (at least 9)

Day 2 (rest 90 seconds in between each set) Set 1: 10 push-ups Set 2: 12 push-ups Set 3: 8 push-ups Set 4: 8 push-ups Set 5: max (at least 12)

Day 3 (rest 120 seconds in between each set) Set 1: 11 push-ups Set 2: 15 push-ups Set 3: 9 push-ups Set 4: 9 push-ups Set 5: max (at least 13)

As you can see, the days get progressively harder and thus, why I had to switch levels. If at any point it becomes too difficult, just repeat whichever week you are struggling with until it becomes easy. I highly recommend this program to friends because even if you don’t finish, you are guaranteed to increase the amount of push-ups you can do with strong arms to boot!

To view the program in its entirety, visit One Hundred Push-Ups.

The Bosu Push-Up

2.17.2009 I am a huge fan of traditional forms of exercise, e.g. the good ol’ push-up. Truly a glorious strength-training move, the push-up can be performed anywhere at any time, gym or no gym, outside or inside. Muscles worked are the pectorales, deltoids and to a lesser degree your triceps, forearms and also the latissimus dorsi. There were times (1998 & 2008) when I could do 31 of these suckers (yes, off my knees), but now I can only do about 10 in a row without shaking (which is good though it means you're doing it right and gaining results). :(

The Bosu (Both Sides Utilized or Both Sides Up) push-up works similar muscles but adds in the element of balance, which increases abdominal and arm strength making it an excellent posture-enhancing move.

How to do a Traditional Push-Up

Kneel down on the floor and place your hands flat on the floor slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms in plank position. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight (if you cannot do a regular push-up, place your knees on the floor until you work up to the regular version).

At this point, your body should form a straight line from your shoulders to your ankles—your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that you’re looking down toward the floor. Now you’re in the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position.

How to do a Bosu Push-Up

With the bubble side of the Bosu down, place your hands on the outer edges of the flat platform, making sure they are directly under your shoulders. Always maintain a flat back and tight abs throughout this exercise. Descend until your chest is very close to the platform, and then slowly push back up.

I do about 3 sets of 8-10 reps, but if you’re just starting out, try doing 2 or 3 sets of 2-3 and work your way up! If you can’t do a regular push-up yet, do 3 sets of 5 “girl” push-ups until you’ve worked your way up to the straight-legged version. I know it works because my mom went from doing 0 push-ups to 7 in the course of 3 months—go mom!

And don't forget the most important part: keep breathing at all times; this may sound silly, but sometimes we forget