#8-The Push Up

This exercise staple has been around for many years. Suprisingly, very few people do it correctly.

Here are some tips for a real "perfect pushup".


1. Do not let your hips sag. I see this pushup mistake more than any other. You should tighten your abs as you begin the pushup and keep your hips in line with your shoulders. The pushup is actually an ab exercise if you maintain proper alignment.

2. Keep your elbows near your body as you lower your body toward the ground. Do not let your elbows flare out at a 90 degree angle.

3. Never "lead with the head". This is another extremely common pushup form mistake. Keep your head in line with your torso as you lower your body toward the ground.

4. Lower yourself about six inches from the floor before you begin your ascent back to the starting position.

5. If you cannot do a full pushup initially, start on your knees. However, most people should transition to a full pushup after a relatively short time.

6. Like all resistance exercise, form is always first priority for the pushup.

7. Your body should be warmed up before you begin the pushup.

Benefits of the pushup include no equipment needed, and strengthening of the shoulders, chest, triceps and abs.

It can help build strength endurance and lay the foundation for later weight training.

Toledo Beat Michigan Today

Anyone who knows me knows I love college football.

Today, Toledo beat Michigan. At Michigan.

I guess someone forgot to tell Toledo they did not have a chance vs. the Wolverines.

The Toledo coach had his players completely focused and had them execute on the next play. Don't worry about the game's outcome-just execute the next play was likely the message from the coach.

That is my message today: If you are trying to reach an athletic goal, take three steps:

1. Set the goal
2. Get advice on how to reach the goal from someone experienced and knowledgable;
3. Execute the next play.

If you follow these three steps, do not be surprised when you reach your goal even if it is a huge one.

Just like no one told Toledo they could not beat Michigan, do not let anyone tell you you cannot reach your goal.

Loving College Football!

right now I am looking at espn360 and Ole Miss is beating Florida (and the great Tim Tebow) 31-30 with two minutes remaining. This will be a huge upset if Ole Miss hangs on.

Yes, I absolutely love college football. Pro-not so much. I really never watch pro until maybe the playoffs.

What is the difference? They are both football, right?

College football is just more fun to me. It looks like the players are loving every minute on the field. Pro players often look like they are doing a job (which they are).

I was thinking about this at the gym this morning. Some people look like they have to be there-almost like they are serving a sentence.

Have some fun with your exercise. If you are there just to complete a task, you are missing the journey. This is a big part of my exercise philosophy-you will be more likely to continue if you enjoy the specific exercise.

I explain this concept in my book, Never Get Old. Get yours at www.jeffblairfitness.com.

And support fun by watching some college football today. :-)

Eat Something "Bad" This Weekend

From my experience, many people eat better during the work week than on the weekend. Why? I don't know.

Maybe it is the structure of the work week, more weekend temptation (parties, etc), or maybe people just like to "let loose" on the weekend.

If your weekend eating is not so great, try this: give yourself one (and only one) "cheat meal" on the weekend. You have to be strict with the one "cheat meal" (cannot be 1.5 or 2 or 3) rule, or this will not work.

If you allow yourself one cheat meal, you will not feel deprived and your other meals will more than offset your one "cheat meal." You can still progress in body fat loss while being "realistic".

Try it and tell me how it goes.

Have a great weekend

Recovery is UNDERRATED!

I have been blogging about recovery a lot lately. I think it is definitely the most underrated aspect of training's Big Three (Training, Nutrition, and Recovery).

I got a GREAT night's sleep last night and feel like a million dollars today. When I hit the gym, I will have more energy than if I was sleep-deprived.

Recovery must be seriously emphasized if you want to train better and feel better. And that is really what we all want, right?

Jeff