6/13/2024: The Perfect Push-Up?
Last week, I provided some tips from previous newsletters, and I hope you found them useful. I told you I’d be providing some more of those tips this week, but I’ll wait until my next newsletter. The reason: I’ve had push-ups on my mind a lot lately. (And those of you who work out with me know I’ve been talking about them a lot lately.)
The other day, I did a YouTube search “how to do a push-up.” I got at least five videos promising the perfect push-up, and now my suggested videos feed is full of push-up videos (including one new variation that I can’t wait to try).
I made my own video for you, and I’m not claiming it’s the perfect push-up – it’s the best I could do that day. I did try to pay attention to two pieces of alignment in particular: keeping my head and neck in line with the shoulders, and not letting the elbows wing out. And while I think my push-ups look pretty good, there’s always room for improvement, or at least a tune-up.
Why do push-ups? Well, you can do them just about anywhere, with no equipment needed. They provide whole-body strength benefits, with emphasis on shoulders, upper back, and core stability. And it’s another move that we can do now to help our ability to move independently throughout life.
And what if you can’t do push-ups like the ones in my video? You can do them on a wall, or a countertop, or some kind of incline. (Go outdoors and find a park bench!) You can do them to and from a plank on your knees. Or, next time you see me, have me assess your push-up prowess and offer some suggestions.
Remember there’s no perfect push-up. The best one for you is the one you can do now and build upon for a long time to come.
6/20/2024: Past Advice Still Holds Up
Lately I’ve been going through a year’s worth of newsletters, which will all be archived on my new website (coming soon!). In bold below are some statements from previous newsletters, followed by an observation from my own experience. Hope you find these helpful!
When you’re exercising hard, your nervous system is actually in a stress response state – and that’s good! Not only is the Body Scan an effective relaxation and de-stressing practice – it has taken on added significance to me since I’ve become a fitness trainer. These statements are from two different newsletters, but they can be considered together. Back when I was teaching yoga full-time, I taught the Body Scan multiple times per week, and did it myself several times a week. Now that I’m working out more and teaching yoga less, I have to be more aware of making time for relaxation practice.
Once you have developed a strong plank that you can hold for between 30 and 45 seconds, then you’re ready to explore how to move in and out of plank. The plank I referred to in a previous newsletter was long-arm, like the top of a push-up. Lately, I’ve been doing more forearm plank (see photo). The main reason was simply to change up my workouts for more variety. And I do think forearm is more challenging for most people.
In walking and running, you take your hips mainly through flexion and extension. But there’s so much more the hips can and should do. Hip movements in various directions improve strength and mobility and can ease tightness and soreness. My wife Anna is recovering from hip replacement surgery (and doing very well!). Observing and helping with her progress as she gets to know her new hip has given me new insight into how to better serve my clients.
In addition to working with clients one on one, I lead three group sessions at 2 The Top. Tuesdays and Thursdays at noon, it’s 45-minute medium-intensity circuit training, and Sundays at 9 am it’s all-levels yoga. These are just $15 per session, they are a lot of fun, and I’d love to see you!
6/28/2024: New Website, Free Noon Session!
It’s here – check out chipfitness.blog!
My daughter Jo and I have been working on this site for a couple of months now, and finally decided that even though it’s not perfect, it’s ready. (And I think adopting that attitude is a good life lesson, too.)
On the site, you’ll find sections on fitness and yoga, as you’d expect. There’s plenty of video content, and an archive of all my previous newsletters.
And then there’s a music section. Why music? Well, for quite a few years in the 2000s and 2010s, I was a performing songwriter. I continue to write and record music, and these days mainly it’s for myself and a small circle of songwriting friends. But, what the heck, why not share it with you, too?
I’d love your feedback on my new online home – let me know what you’d like to see there. And I’m already working on some additions that will be there in the next few weeks.
I’ve been leading a medium-intensity circuit training session Tuesdays and Thursdays from noon to 12:45 at 2 The Top, and we have a lot of fun! I’d love for you to join in, and since I’m only having the Tuesday session the week of July 4, I’ve decided to make Tuesday July 2 at noon free. So, whether you’re a regular or you’d like to try it for the first time, hope to see you then!
Fitness With Chip 