The pushup. A drill that everyone knows. Some of us have been doing them weekly since we were twelve years old. Others haven’t done them since they were twelve years old.


For many the pushup is a very familiar and simple test of strength and fitness. Athletes will compete to see who can do the most pushups, while those beginning an exercise program dream of doing just one.


Today I will walk you through the simple steps to get better at pushups. We are going to do this by primarily working through very few reps at a time over several sets.


In the below video, I explain my technique for eventually being able to do pushups from your feet on the floor.

The objective is simple. Do full pushups on the floor.


The process is also pretty simple, at least how I coach it.


So let’s get to it.


Step 1: Establish your start
To begin we need to find out what you can do for pushups. If you’re at a gym, I’d like you to set up a barbell in some J-Hooks on a squat rack. If you’re at home, I’d like you to find a counter top, sofa back, sofa arm, ottoman, stairs, etc . . .


Step 2: Measure your reps
At whatever implement you found (squat rack, box, sofa, ottoman), I want you to try TWO pushups. Was it easy? Could you use the full range of motion? If both answer are yes, I want you to set a timer for 10 minutes and at the top of every minute, I want you to do TWO reps.


Step 3: Evaluate your success
If you are successful, you will have done 20 reps. Congrats! Next time you will move down a notch on the squat rack or find a lower object.


If you were not able to do all ten set, no problem. How many did you get?
8 sets? -Try it again in a couple of days and see if you can get all 10 sets.
6 sets? - Try moving to a higher notch in the rack or a higher object.
3 sets? - Move up much higher. Maybe even practice pushups off the wall


Keep this rhythm going 3-4 times each week. Over several weeks, you will notice how you can now do pushups from the floor or at least much closer to the floor!


If you have any questions about progressing your pushup, please reach out and I would be happy to talk!

A common and difficult question to answer is- What should I eat before a workout?


This questions is difficult for a number of reasons, but most importantly we all need to recognize that nutrition is emotional. We all have some level of cerebral connection to the things we eat. Grandma’s recipes, home cooked meals, gross meals you had in the school cafeteria, food that made you sick, etc. . . These feelings can be good and bad, let’s just start this conversation with the fact that food can be emotional and the emotions evoked by food can be very different person to person. What works for one, may be totally different for another.


What role does nutrition play in exercise?


Broadly speaking what we eat gives us energy to live our lives, perform exercises, and thrive. What we eat can make us feel good, provide a sense of wakefulness, and fullness, but physiologically the food we eat provides us with calories which our body will use to produce actual movement and function.


It then makes sense that we should eat food before we exercise. If we consume food, we can then metabolize it to create energy for activity.


But what should we eat?


Let’s start basic. I prefer that everyone tries to have a small meal about one-hour before the workout. This small meal should consist of some Carbohydrates, Protein, and Fat.


Simply, a balanced meal.


Examples could be:
Egg, Fruit, Toast
Chicken Salad
Burrito
Turkey Wrap
Lentil Soup


What an eclectic mix, huh? Frankly, what you eat doesn’t matter too much on paper.


Balanced is ideal.


What makes you feel good is what matters most.


Although some clients of mine will bring up the issue that they have a hard time finding food that make them feel good.


Finding foods that sit well on your stomach can be difficult.


There is a bit of trial and error in learning what is optimal. Often times you don’t know what’s good until you’re half way through your workout.


Good starting points are:
Apple/Banana and Peanut Butter
Toast and Jam
Cereal and Non-Dairy Milk
Lightly Dressed Salad
Lunchmeat and Veggies
Fruit Smoothie
Crackers
Fruit
Veggies


Balanced is best, something is better than nothing.


Remember food is emotional. Some food illicit different responses. If eating meat makes you unhappy, don’t eat meat before your workout. If peanut butter has made you sick before, don’t eat peanut butter. If eggs upset your stomach, don’t eat eggs.


There is no right or wrong, but you need learn your preferences.


What about no food?


Working out fasted can work well for some people.


It doesn’t work well for me.


If you do choose to workout fasted or without having eaten recently, just make sure you’re listening to your body and how you’re feeling. Blood sugar can be sensitive for some people. If you’re someone who has had issues regulating their blood sugar, feels light headed with exercise, or has a metabolic condition- consult with a doctor or dietician about your exercise routines and goals before you begin.


Eat healthy, exercise often, and be well.

A common question among beginners in the gym is- What exercises are best for building muscle?


A great question. I hope that I can answer this question thoroughly so that you can go to the gym and have confidence in your exercise selection.


First things first, as always, we need to recognize that every single person starting at the gym can be coming from a different place. We are all unique. Some of us have been exercising for a long time, others are brand new. Some young, some old. Some active, some inactive. Tall, short. Small, large. Men, women. Motivated, unmotivated. Healthy, injured. We are all unique so the rules, may differ slightly amongst us.


In this blog, I will write for the majority of us. Following this advice will do you well, with minor alterations as needed.


If you are brand new to the gym, recovering from a severe illness, or if you’re a teenager, pretty much anything you do in the gym will build muscle! Yes, there is a ceiling to how much muscle you can build, but nearly everything works initially for these groups.


If you’re not in one of these groups, or if you’ve found that you’ve hit your ceiling, this is the point where we need to begin to answer this question.
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For building muscle, the best thing we can do for success is to pick the right exercises. Generally speaking the best exercises for muscle growth are large compound movements. These are movements that require several muscles across multiple joint to work. Typically there are some muscles making the moment happen while other stabilize. Examples of compound movements are Squats, Presses, Deadlifts, and Pulls. Sound familiar? 


When we use compound movements we are able to use our full body. Ranges of motion are often large. Many muscles are contributing to the pattern. They’re dynamic. Because they are full body movements we tend to have a lot of ability- ability to control and handle fair amounts of weight…Which leads us to the next points.
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When it comes to building muscle, one of the best factors that we can manipulate is speed. Working slow controlled movements is a great way to stimulate muscles growth. Slow movements, loading the muscles through their fullest range of motion, and creating force with control is a recipe to ensure muscle growth while lowering the risk of beginner inefficiencies.
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Like Tempo, Load is another fantastic variable that needs to be considered when building muscle. In your first couple trips to the gym, the weight you lift should not be a big factor in your training, but as you progress, you will certainly want to increase the amount of weight you’re lifting. So then what is the appropriate load? Well, it’s hard to say exactly since there are so many variables at play. For ease, my advice is that the weight you use, should make you a bit fatigued by the end of your set.


Again, we’re beginners. It doesn’t need to be perfect right now, we just need consistency!
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Lastly, I do want to touch on repetitions. Many people wonder how many reps they need to do. Well, the answer is that it doesn’t matter too much. Like the weight you use, it should be enough reps to create some fatigue by the end of the set.
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​Tempo, Load, and Repetitions are three simple, but very important variables that can be manipulated to stimulate muscle growth. All three do not need to be improved at the same time, instead just focus on one or two at at time.


In summary, there are many ways to build muscle when you are an absolute beginner, but after your first couple of weeks, you should begin to get more specific with your program. Use your large compound movements first. Find fatigue via load, tempo, and reps. Most sets should illicit some sense of fatigue, not exhaustion. After that have fun with isolation exercises to add a bit more on top for your specific goals.

Push, Pull, Squat, and Hinge. 

Follow these patterns, pay attenetion to your Load/Reps/Tempo,  and you’ll set yourself up for success!

Do I need to warm up??


This is a common question. Funny enough, we have all heard that we need to warmup since the beginning of time. Do we actually need it? I say yes, but the answers may surprise you.

It’s the beginning of the new year and many of us have set goals for ourselves in 2025. Of those goals, something to do with our health is common. As a result, gyms see a spike in new members this time of year. It’s exciting for everyone- new members, current members, and staff. It’s the time of year when the motivation is palpable. Everyone is excited to make positive change in their lives.


Sadly, it’s common that this motivation seems to wane as the month progresses. There are many reasons for it, but the most common reason is that many of us just don’t know what to do in the gym. As a result we get overwhelmed, turned off, bored, etc. . . Compliance drops and even the best intentioned of us are susceptible to “falling off”.


Today I want to take some time to outline for new gym goers of what to do on any given day. With this, I hope that you can create a plan which keeps you in the gym long term.


If you have found yourself at a gym with a personal trainer- great! You don’t have to worry at all. They will take care of you and manage all of your details. You just have to show up and have fun!


If you’re going to a gym where you are taking classes- easy enough. Show up a few minutes early. Introduce yourself to whomever is working at the front desk, they’ll give you a tour, introduce you to the instructor, and let you know where to wait. From there you get to simply follow along with the group! If you’re not at the same level as others in the group- do not worry. You are there for yourself. It’s your workout. You don’t know if the person next to you has been working out for two years or two days. Don’t compare yourself. You always get to work at your own pace. Your instructor will encourage you to do your best!


Lastly, if you’re at a large gym, a community center, fitness center in your building, or your own basement and you’re working out on your own- this is where the article is for you!


Over the next few paragraphs I will outline what I think is a good fool proof workout for many people. Of course, we’ll have ways to make it harder and easier- you get to pick and choose where you begin and how you progress. With this information, you will have the power and confidence to have your best experience in the gym.


*Note- exercise should feel good more often than not when you’re new. If something feels wrong, stop doing it, and ask for help. Make sure you’re ready for exercise- consult with your doctor. Listen to your body is my #1 rule.

Okay, so you get to you new gym. It’s busy. There’s music playing. It’s warm. Everyone there looks like they know exactly what they’re doing (they don’t). It can be overwhelming. Take a big breath in, and follow along to this play-by-play.

1. If you haven’t already, introduce yourself to whomever is working the front desk. They will likely show you around. If they don’t- ask them where the locker rooms/bathrooms are as well as the water fountain.
2. Head to the locker room. Let your things down, change, do what you need to do.
3. Fill up your water bottle at the fountain (which you now know where it is).
4. While you’re filling you bottle have a look around for the cardio area (this is where you’ll find treadmills, ellipticals, bikes, etc…
5. Find yourself a piece of cardio equipment that is interesting to you. It doesn’t matter which one you use, and long as you’re comfortable on it, and there are no signs of anyone else using it (water bottle, towel, headphones, etc. . .)
6. Take a moment to look at the machine and step onto it. Similar to when you rent a car, they’re all different. It’s worth a moment to familiarize yourself visually with the display before you start moving. Like a rental car, when you begin moving start slowly and see how the machine reacts just like the accelerator and brakes of a car.
7. Once you’re comfortable and going- let’s do a minimum of 5 minutes of the machine- you can definitely do more if you’d like! During this time, have a look around the gym. Notice where there are a lot of people. Look for quieter areas. Where are the dumbbells? Where are the TRX which you used to love? Is there a quiet corner you can do your work? Do you want to jump into the busy areas? Notice what you like and what you think you might use.
8. Once you’re done clean off your machine and we’ll head to the next part of the workout!

*Note- you do not need to take this checklist into the gym with you, but it’s worth reading this over a couple of times and visualizing what your trip to the gym may look like especially if you’re anxious.

Now it’s time for the workout. It’s your first day in the gym, we’re going to keep it as easy as you need. This foundational workout can be completed at your own intensity. In this full body workout you will work through 5 patterns-


Push
Pull
Squat
Hinge
Core


We’ll pair them up so that you can go back and forth with two exercises for efficiency. Below are a few lists of common exercises that belong in each category. Read them over, maybe you recognize some. Many people will be able to begin right in the middle of the lists. Other people who have been working out for longer can begin higher on the list. Those who are brand new to the gym may need to go lower on the list. All of these exercises are good exercises, you may need to explore which are the best for you.
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Videos of each exercise can be found on this Youtube Playlist

​These are FAR from exhaustive lists. Each exercise listed has infinite numbers of iterations. This is just a good starting point for many of us!


So now, let’s get to it.
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We will begin by taking one Push Exercise and one Squat Exercise. We will pair these together. First you will perform 8-12 reps of your Push Exercise, followed by 8-12 reps of your Squat Exercise. We will do this three times.

Example:
Incline Pushup x12
Air Squat x12
Incline Pushup x10
Air Squat x12
Incline Pushup x11
Air Squat x12


Find some space- and take the items that you need. Be sure not to crowd other people or use items that are in use by others. You can always ask or signal by pointing toward an item with raised eyebrows.


Once completed, clean off your items and replace them.


Next we will move on to your second pair of exercises- one Pull Exercise and one Hinge Exercise. Just like our last pair 3 sets of 8-12 reps.

Example:
TRX Row x12
Hip Bridge x8
TRX Row x12
Hip Bridge x8
TRX Row x12
Hip Bridge x8


Clean again and replace.


Lastly, we have our core work to do. Core is something that I say you should decide how much to do with your heart. Kind of like cooking with garlic. Don’t measure, just go for it. For the Core Exercises, find some place where you won’t be near the weights of in the way. Grab a mat and lets get into it. Spend 5 minutes-ish working some exercises that are interesting to you and then you’re done! Oh, and make sure you clean up anything you used :)

Example:
Forearm Plank x30 sec
Bent Knee Side Plank x20 sec each side
Farmers Carry x60 sec

How do you choose your exercises? Well, this will likely require a little bit of trial and error. If you're working with a coach, you can trust that they pick and choose the exercises that are best for you. If you're working out on your own, begin with what you're comfortable with. If that's the very bottom of the lists, fine! If you recognize some exercises and you remember enjoying them in the past, begin with those! There is no right or wrong. What matters most is that you find the exercises are agree with your body and that you WANT to do. This will set you up for better success than choosing exercises that "think" you should be doing, but hate. It's your workout that you're making for yourself, you're the boss. 
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​At this point- you may feel accomplished and ready to go home. If that’s the case- great. Go home and be proud. If you’re having fun and you’d like to spend a few more minutes stretching or returning to the cardio equipment- please do! You’re the boss!


The gym can be an intimidating place when you’re new. I get it. The space can be big. It can be busy. Equipment can be confusing. Music can be loud. There’s a lot going on. At times it might seem like everyone is looking at you. I can assure you that while the gym may seem intimidating, it’s actually a beautiful place where wonderful people are spending time to better their lives. People just like you are taking time out of their day, away from work, away from their family to improve their health. Your fellow gym goers are also there to socialize with their friends who are similarly health minded people. They are there to support each other and you! It’s really a beautiful thing to see a gym full of people on a Friday evening or a Sunday morning. So many like minded people spending time and money to improve their quality of life.


Author H.G. Wells is quoted saying, “Every time I see an adult on a bicycle, I no longer despair for the future of the human race” 


Coaching Keenan Erickson is quoted saying, “Every time I see a room full of adults communally working on their respective health goals, the next generation becomes so much richer.”

Okay, I don't actually say this, but I do feel this way.

Exercise regularly, Eat intelligently, and Sleep well. Share it with other people, take part in it together, and absolutely always make it visible to the younger people in your life.

Last weekend I was able to take part in another certification course. As fitness professionals we must maintain our credentials through completing continuing education. The organization that credentials me (National Strength and Conditioning Association) requires educational hours every three years and conferences, seminars, and certifications are my favorite way to fulfill this. They’re my favorite because I get to learn from other and meet with other professionals. The education and networking always leave me motivated to learn more and provide my best service to my clients.
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This time the course was for the Pain-Free Performance Specialist certification. As described by their website, this certification is, “an integrated prevention based system for optimizing performance around the presence of pain and dysfunction.”

A quick marathon training update and some insight into training successes and faults.

Week 8 of marathon training just wrapped up. This nearly marks the halfway point in our training program. In this last week, we ran 13 miles for the first time in the program which is half of the mileage for the big race. In another 7 weeks, we will have our longest run of the training program- 20 miles. Effectively, I’m calling the end of week 8 the halfway point.

When it comes to training for goals the water can become murky. What does it mean to train? What is your goal? Is all training appropriate for all goals?  The answers vary greatly depending on what exactly it is you want to accomplish.

I know, I know. Who let the former shot putter run a marathon? If you know me, you know I’ve spent a good chunk of my life engulfed by power events. Shot put, discus, hammer, javelin, and jumps. Events that take anywhere from a fraction of a second to maybe a few seconds. My passion has always been power- creating a lot of force with a lot of speed. 


The marathon. Exactly opposite. 


26.2 Miles


That’s a big difference.

​Just like that 2023 is all but finished. It has been a year full of great things. Accomplishments, adventures, education, friendship, and family are just a few of the themes throughout 2023.


Looking back at this year is probably a good practice for all of us to gain perspective and appreciate all that has happened. Therefore, this blog post will serve as just that.

Earlier this month Elisabeth and I took a quick trip to Colorado. The trip was mostly to see family but we did sneak in some hiking and other outdoor activities. While In CO we made an important detour to some place that I have wanted to visit for many years.


The National Strength and Conditioning Association’s World Headquarters in Colorado Springs.
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Lately, I have been reflecting on my work as as coach. Not just what I do, but why I do it, and how I came to do it. Introspection allows me an opportunity for self-assessment and provides a bit of a review of my work over the last few months. As many readers know, my work is a mixture of coaching clients online and at the gym. My roles and duties to my clients are always changing based on where we are in our training cycle, so it requires that I stay dynamic in my coaching. Stepping back and reviewing myself is an honest way to make sure that I provide the best service possible to my clients.

​If we have worked together before, you likely know that I highly value maintaining and building mobility. I feel it is an important part of training for all of us. Whether you take part in sports, exercise for fun, or simply want to live healthier, mobility training is very important.

Why?


Because the ability for ourselves to use our bodies to their fullest ability is freeing.

​2023 is off to a hot start. New jobs, new challenges. Reasonable weather, fun adventures. Time with loved ones, a reminder why we moved back to the Midwest.


As the new year begins and with the previous one behind us, many of us had thought about, and hopefully continue to think about, our New Year’s Resolutions. Now, I know resolutions are a hot topic. Some people make them every year and have great success. Others, such as Equinox gym, demand that they’re silly and only fail.


I believe in resolutions. To give yourself something to work toward. A goal. A pivotal change. This is common in human behavior. Change comes at distinct times in our lives. Sometimes due to trauma or necessity. Other times because if just feels like the right time. I believe it is always the right time, especially if its something good for you and those around you.
I’ll never get down on resolutions as long as their healthy and reasonable. In fact, I kind of like them at the New Year too. Why not try to make change when the majority of others are too? Why not use the group mentality. Know that others are also motivated and interested in bettering themselves. We all better ourselves together and lift each other up. I’ll never keep anyone from that shared experience.


This year I did not make any New Year Resolutions. I made some back in September and November, but I wouldn’t call them a New Year’s Resolution.


I have however, joined some loved ones in another popularized New Year “challenge”.


That is Dry January.

Just like that 2022 has come to and end and we welcome 2023 with open arms. 2022 was a year of challenges and change. Challenges and change are good. Elisabeth and I seem to seek them out.

Since moving to Chicago, Elisabeth and I have been branching out and taking advantage of the variety in this city. Food, music, museums, etc. . . There is so much in this city beyond other places we’ve recently lived. This week Elisabeth and I did something outside of our comfort zone.


We took a ballroom dance class.


Let me set the stage.

Last week Elisabeth and I officially moved to Chicago. We’re settling in and coming to really enjoy living in the new city. Around every corner is excitement. In a city of 2.7 million people, there is always something to see. Being right in the city, we get to watch a lot of it from our window.


The windows are one thing that attracted us to this apartment. We get nice views of the city skyline, we over look a soccer field, and we can even see some of the lake. In addition the building has other nice amenities like a coffee machine in the lobby, in unit washer/dryer, and a gas range in the kitchen.


All of this was nice, but what really excited me about our new apartment was the gym. It’s a good sized apartment gym outfitted with sufficient dumbbells, awesome kettlebells, and a very robust cable machine. It wasn’t the nicest gym of all the apartments we viewed, but it is well above sufficient.

I've written about how lucky I am to have had great coaches and teachers in my life. From my track coaches in high school to mentors in the workplace, I've been taught well by great coaches ahead of me. 

Like many others, I had my fair share of bad coaches too. Unfortunately we've all had them. 

As both a health and wellness and track and field coach, I aspire to leave others with the desire to take what we learn in our sessions and spread it in the world. In fact, it's the mission of my career for my clients and athletes to help get younger people hooked on living healthier lifestyles. 

With that mission comes a lot of responsibility.

Over the last few weeks I have been spending time with my family in my childhood home. It’s been a great time seeing these people whom I have seen seldom since 2018. Living in Maine and the Czech Republic followed by the stretch of Covid has kept me from seeing my family as much as I would like. We decided that this natural transition time was perfect to spend with my family. It’s been a pleasure to wake up, eat breakfast with my family, have coffee and talk, work on projects, and take part in their day to day events.


What I have been enjoying doing quite a bit is waking up early (as I always do) and sitting down with an old family photo album. Memories of family still with us and memories of those past bring me joy. The memories and lessons are two in the same. I feel as if I have meaningful lessons from everyone in my family. Lessons of reverence from some and others of questionable ethics from others… It’s a big family.


One person in particular stuck out to me and got me thinking about life lessons. That person was my paternal grandmother- Grandmom.

This summer Elisabeth and I picked up a new hobby- Camping.


Camping is something that we both did a little bit as children, but we didn’t grow up in families that avidly camped or spent great time in the woods. Fortunately for us, family still had all of the gear so we pulled it all out of the basement when Elisabeth got this idea.