Tag: Physical fitness

What will YOU do in 2016?

What will YOU do in 2016?

It is normal to set new goals and milestones at the beginning of the new year. ¬†You may want to lose weight, eat more fruits and veggies, go to church, save more money, write more on your blog (ME!) ūüėČ and so on. ¬†It can include anything you want to accomplish and do throughout the year. For me, one of my biggest goals is to publish a book I have been working on for almost two years. When it comes to health and well-being, there are many areas that you can focus on – social, emotional, environmental, spiritual, physical, and mental health.

Will you focus on your social health?  This comprises your friends, family, and interactions with others.  Will you sign up to be involved in new groups or events such as community development? Will you volunteer with local charity organizations?  Will you be planning a wedding or other special event?  Will you give selflessly to others through random acts of kindness?  All of these things make you active in ensuring you have a happy, healthy, and successful social component within your life.

Will you focus on your emotional health? ¬†Do you handle stress and excitement appropriately? ¬†Do you balance the spectrum of all emotions in a healthy way? ¬†You may choose to work on emotional health by taking deep breaths when stressed, not “closeting” your feelings, listening to your heart and mind, and making decisions for yourself and how you feel rather than to please others.

Will you focus on your environmental health?  This means that you foster a positive work and personal environment.  Further, this includes preserving the water, air, and the land around you. Will you begin to recycle more this year?  That includes less waste such as paper products including paper plates, napkins, and printing unnecessary documents.  Will you reuse paper to prevent further waste in landfills?  Will you reduce water bottle usage by using reusable plastic bottles to decrease landfill wastes?  When you discuss land and air safety, this means you reduce harmful chemicals such as burning toxic wastes and disposing of chemicals in landfills.

Will you focus on your spiritual health? ¬†This requires that you “talk the talk and also walk the walk.” ¬†In other words, you have morals, values, and ethics that you follow to lead an honest life. Additionally, it means you encourage peace and harmonious relationships between yourself and others. ¬†You may mediate, read about your belief system, pray, or attend a religious organization.

Will you focus on your physical health?  Will you exercise more this year?  Will you join a gym or participate in group exercise classes?  Are you training for a 5k, half marathon, or full marathon? This is probably one of my strengths when it comes to the six components of health.  I regularly exercise, take walks, and go outside to be active.  It helps me lower my stress level and makes me feel great.  This is particularly important to reduce health diseases such as heart problems, obesity, diabetes, and other health concerns that can be created from being overweight.

Will you focus on your mental (aka intellectual) health?  Will you improve your mood or attitude in 2016?  Will you work to cope better with your stress, anxiety, depression, or self-confidence and self-image?  Part of mental health is finding solutions to cope with your daily struggles.  It may mean reaching out for help, recognizing that those around you care, or changing the demands of your life to reduce the mental stress you are facing.

It is very important to find a balance of the six components of health and well-being. ¬†Like me, you may find that you are strong in two to three of the six components. ¬† If that is the case, that’s fantastic! ¬†It means you can use 2016 as a way to focus on the ones that you are not as strong in. As for my book, it focuses on my mental/intellectual health, social health, and emotional health. Consider finding projects, activities, and events that will allow you to work on several components. For example, participating in group fitness classes will focus on your physical, social, and possibly spiritual and emotional well-being. ¬†Spiritual well-being through mediation or yoga, and emotional well-being to reduce stress. ¬†You can work to improve components that you struggle with to find a better balance to lead a healthier and happier 2016!

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

There’s an {exercise} app for that!

There’s an {exercise} app for that!

Each weekend my boyfriend and I go on some type of walk, jog, hike, or outdoor workout to get some steps in. ¬†At first, it started as taking the dog for a walk, but it quickly turned into a weekend routine. ¬†Now we go nearly every weekend. ¬†Our weekend walk or jog has evolved over time. ¬†We both have phone apps that track our steps which caused us to begin to pay attention to how many steps and how much distance we were covering for fun. ¬†It has now turned into a friendly competition whereby my boyfriend and I ask each other several times along the walk how many steps the other has done. ¬†Why you ask? ¬†We now compete against each other to see who has more steps. ¬†I usually win! ūüôā ¬†That’s mostly because I take smaller steps. ¬†Not intentionally though, I have shorter legs! ¬† He usually covers more distance then me, but who’s counting? ¬†We both are to see who can claim “winning” the exercise race. ¬†Of course, there is nothing to win other than saying you win distance or you win most number of steps.

So why am I telling you this story? ¬†Because using a pedometer or some type of fitness app that makes you accountable for what you are accomplishing each day is a great way to ensure you are moving your body and getting exercise. ¬†This is a great alternative to Fitbits and other fitness tools or devices that people often use for a short period because phones are always with us. ¬†Lastly, I would encourage you to put together a work team or social team that can help motivate you. ¬†I am positive my boyfriend and I would not get as much exercise during the weekend if it weren’t for the competition we have created with each other. ¬†It goes as far as when I get up or he gets up to do something we take our phones not to use them, but because we want to make sure the phone is registering every last step that might put us ahead of ¬†the other! ¬†While we exercise regularly during the week, it is important to also get some exercise throughout the weekend!

Another reason phone apps are great is because you can use them anywhere and anytime so there’s no excuse for no workout! ¬†You can do a quick workout in a hotel room if you are traveling for work or traveling for fun. ¬†You can grab your phone and download an app that has fitness and nutrition inspiration, has workouts that target specific areas of your body, or you can find an app that has group exercise routines that you can follow.

Now it’s time to go to your app store on your phone to find an app that will help you achieve your fitness, nutrition, and health goals! ūüôā

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

You’ll only regret the workouts you don’t do!

You’ll only regret the workouts you don’t do!

We all have days when we feel unmotivated, don’t want to workout, feel lazy, want to take a nap, or just want to do other things, but on those days it is important to still do some type of workout, whether it be a short one or long one, cardio or yoga, or a quick run. ¬†Sometimes thinking about my favorite person who inspires me such as an athlete is enough to motivate me! ¬†If you are having one of those days, think twice before you skip your workout and remember all the positives of a great workout, including the reasons below!

     100 Reasons to Exercise Now (Courtesy of Pinterest)

  1. Because it makes you feel confident
  2. Because it helps you get stronger
  3. Because exercise helps combat depression
  4. Because you’ll feel proud of yourself
  5. Because you have goals you want to reach
  6. Because you’ll feel bad if you don’t
  7. Because you want to move forward, not backward
  8. Because it burns more calories than not working out
  9. Because it improves your heart health
  10. Because you want a great butt
  11. Because it prevents diabetes
  12. Because you want to be a good example to your kids
  13. Because you want to feel good in your clothes
  14. Because it reduces your risk of cancer
  15. Because your body was made to move
  16. Because you want to be an athlete
  17. Because you want to look better
  18. Because it lifts your mood
  19. Because you want to stand taller
  20. Because it reduces back pain
  21. Because it feels good
  22. Because it makes you feel accomplished
  23. Because you spend most of your day on your butt
  24. Because swimsuit season is always coming
  25. Because strong is the new skinny
  26. Because dieting only works so much
  27. Because it strengthens your bones, too
  28. Because it helps you lose weight
  29. Because it allows you to eat more food
  30. Because it’s the best way to spend “me” time
  31. Because it helps you de-stress
  32. Because it’s cheaper than therapy
  33. Because you want a strong core
  34. Because you want to take care for yourself
  35. Because you take pride in your body
  36. Because it strengthens your legs
  37. Because it helps your clothes fit better
  38. Because you want to push yourself
  39. Because you are capable of more than you ever imagined
  40. Because moving your body feels good
  41. Because it keeps your mind sharp
  42. Because it helps you beat belly bloat
  43. Because it helps you sleep better at night
  44. Because it gives you energy
  45. Because you want to stay healthy as you age
  46. Because you want to look younger
  47. Because you want toned arms
  48. Because it improves your balance
  49. Because it burns off last night’s dessert
  50. Because it boosts your immune system
  51. Because sweat is sexy
  52. Because you want to live longer
  53. Because you want to get better at your game
  54. Because you want to catch someone’s eye
  55. Because exercisers earn more money
  56. Because you’re more likely to eat better when you exercise
  57. Because you want to shave time off your running pace
  58. Because you want to breathe easier
  59. Because you want to see the scale drop
  60. Because exercise improves your sex life
  61. Because you are worth it
  62. Because being fit makes everything in life better
  63. Because you promised yourself that you would
  64. Because you deserve a better life
  65. Because it’ll help you drink more water
  66. Because you want to do real push-ups
  67. Because it reduces your health care costs
  68. Because you’ll miss fewer days of work
  69. Because you want to create a new future for yourself
  70. Because it’ll help you like what you see in the mirror
  71. Because it makes clothing shopping more fun
  72. Because you want to look and feel incredible
  73. Because exercising can be fun
  74. Because it’ll give your skin a glow
  75. Because it’s a good way to spend time with your friends
  76. Because it’ll help you prevent the middle-age spread
  77. Because it reduces your blood pressure
  78. Because you don’t want to let yourself go
  79. Because you don’t want to squeeze into an airplane or rollercoaster seat
  80. Because it strengthens your spirit
  81. Because it’s a cheap way to entertain yourself
  82. Because you’ll be able to reward yourself
  83. Because you need a reason to wear those new workout clothes
  84. Because you’re tired of being tired
  85. Because not working out is not going to get you very far
  86. Because it’s a great way to spend time outside
  87. Because you made a commitment to yourself
  88. Because you’re tired of starting over
  89. Because there will always be another wedding, vacation or reunion
  90. Because you’re not a quitter
  91. Because it improves your cholesterol
  92. Because it boosts your metabolism
  93. Because it prevents age-related muscle loss
  94. Because if you can do this, you can do anything
  95. Because a fit body is a healthy body
  96. Because it beats sitting on the couch
  97. Because  everyone has at least 10 minutes to spare
  98. Because you want to be stronger than your excuses
  99. Because not working out isn’t working out for you
  100. Because the only workout you ever regret is the one you skip

Now, GO WORKOUT!  You will feel much better once you do!

~jj

Workout + Brainstorming…

Workout + Brainstorming…

 

I have been preparing multiple activities and sessions for the upcoming school year to teach business classes to high school students. ¬†It is an exciting new program that will be launching in August, and while business and health don’t necessarily seem like they go together let me explain what I mean. ¬†I have found that I often do some of my best brainstorming about activities, innovative thinking, creative projects, and life lessons to incorporate into the classroom during my workout. ¬†Two areas that don’t seem to fit together –business and health–yet I am able to pull them together in such a way that I get inspiration from an unlikely place! ¬†That is why some days my workout actually becomes a brainstorming session!

So much of the time things are very structured, such as when we should do things and how they should be done, but often times life, health, business, etc is unpredictable and may change over time. ¬†(Not that structure is a bad thing, but sometimes you have to move with the pace or flow and adapt based on the scenario. ¬†You may gain knowledge and inspiration based on those changes.) In other words, sometimes sitting down each day after school to make lesson plans, working on lesson plans at home, or continuously using the same materials doesn’t always work or fit the situation. ¬†Instead you may have to use a different approach, such as employing your surroundings to get inspiration throughout the day from things, places, and people, that at times, don’t even seem to connect with the classroom. ¬†The same can be said about working out. ¬†You have to look to different people, places, and things for inspiration and motivation to keep you going. ¬†You have to be willing to vary your workouts, adapt to change (i.e. workout at a hotel, workout in between meetings due to business travel, etc), and find ways to gain meaning from your workout (brainstorming, critical thinking, etc). ¬†Pulling experiences from the day and brainstorming might be ways to capture new workout methods or may take your mind off the task at hand. ¬†You might pull your inspiration from customer service, clinical trails, pilot projects, research analysis, computer development and technology, accounting, and so on. ¬†The list is endless. ¬†Some or all of those experiences may be the topic of your brainstorming ideas during your workout or could provide ideas for new ways to workout.

With that, I say happy brainstorming during your workout!  It will provide inspiration, motivation, and ideas that may improve all facets of your life!

~jj

Health notes to myself!

Health notes to myself!

Today’s inspiration is something that I love to do so I do it often on post-it notes, calendars, and “to-do” lists. ¬†It seems kind of simple and probably somewhat silly to some, but it works for me and maybe it will work for you, too! ¬†I often write myself small health notes, reminders, and encouraging words to increase my motivation level, remind myself why it is important to exercise and eat healthy, and small things I can do to further improve my health.

Many of us have calendars at home and work, cellphones, notebooks for work and school, or other planners and organizers that we frequently use. ¬†I often have “to-do” lists (which the blog always seems to be on ūüėČ ) as well as grocery lists, calendars, etc where I write down health notes to myself. ¬†For example, I might write “Decrease sodium intake by eating less salty foods such as chips and cheese” or “Reduce eating sugary cereals in the morning and eat a brown grain cereal with fruits and raisins” to remind me of better and healthier choices I can make to improve my overall health. ¬†Further, I might write “Exercising and eating right help reduce heart disease” so that I recall why it is I exercise and strive to eat healthy each day. ¬†Lastly, on days when I feel tired, overwhelmed, or lack motivation to exercise, I might write myself a note that says “Keep going and relieve your stress¬†with a great workout” so I know what I can do to rejuvenate and refresh myself at the end of the day.

These simple reminders can be posted at your desk, on your calendar, or like me on my “to-do” lists or grocery lists so that they are a reminder to make healthy choices. ¬†My suggestion (because it works well for me) is to place notes on things or in areas that you frequently look at, open, or see throughout the day so that it is a constant reminder to you. ¬†You can get creative and have fun with it by writing exercises to do such as “Run up and down the office stairs 3 times” or any other exercise that might help you achieve your health and fitness goals. ¬†The point of this is to have fun with your health, make your choices stick with you by recalling what you write down, and using notes to reiterate the importance of making healthy choices. ¬†After all, constant reiteration, reminders, and continual practice help ensure that you maintain a healthy and balanced lifestyle over time.

Happy writing (health notes) to yourself!  It may seem silly or too easy, but give it a shot because it might just help!

~jj

Food cheat? Only in moderation!

Food cheat? Only in moderation!

Sorry for the short hiatus! ¬†I have no excuse…I wasn’t on vacation, I really wasn’t any busier than normal, and I actually have a lot of health inspiration so there is no reason for why I haven’t posted lately. ūüôĀ ¬†I hear people say all the time this is my cheat day, so I can eat whatever I want today, but for today only. ¬†Other times I hear people say it’s the weekend so I can eat what I want because I workout five days a week. ¬†I also frequently hear people say they have cheat meals where they can eat whatever they want. ¬†I think one important thing to remember is that while allowing yourself to enjoy all food groups and pleasures in life is great, it is still equally as important to exercise the idea of moderation AND considering the calories you are putting in your mouth. ¬†With that being said, rather than having a cheat weekend, cheat day, or cheat meal, consider having a partial cheat meal whereby you eat a dessert after dinner or you eat fish for dinner, but still have fries as a side or you have scrambled eggs with mushrooms and spinach and a few slices of bacon as a side.

It is important to recognize that moderation needs to be considered when it comes to health, wellness, nutrition, and exercising.  My advice to people who want to enjoy some of the food luxuries in life, but still stay on a well-balanced diet is to consider eating cheat snacks or partial cheat meals.  I recently had a salad for dinner with no meat and then decided after dinner I still wanted something else and preferably something sweet.  I had a small cupcake after my salad and really found that it made more sense to have a salad and a small cupcake rather than a large unhealthy dinner followed by a large dessert.  My salad was filled with lots of veggies and greens that were great for me and then the cupcake was just a hint of cheating that satisfied my sweet tooth.  The best bet?  Choose not to have a large piece of fried chicken, mashed potatoes and gravy, and cornbread followed by a large piece of chocolate cake or have an all you can eat buffet followed by dessert.  This is an overabundance of calories that ruin an entire day (or even week) for a person because of the large amount of calories that are being consumed in just one meal.  Instead choose to pair the healthy with a small indulgence or treat that can accent the meal or be a small token of what you are craving rather than eating a large unhealthy meal and dessert.

That’s a wrap! ¬†Go enjoy a great salad and a cupcake or your dessert of choice (just don’t go overboard with a large dessert such as a carrot cake, or a brownie sundae with chocolate and caramel sauce and whipped cream. ¬†Enjoy your small cheats in moderation because I promise that you will feel better when you’re done, enjoy less calories, and won’t feel sick from over consumption!

~jj

Workout shoes matter…a lot!

Workout shoes matter…a lot!

My boyfriend and I recently went shopping and he ended up buying another pair of running shoes. This is something that people don’t always think about, but it actually is very important. ¬†Your shoes can either enhance and help you through your workout or they could be hindering you, causing damage and pain during your workout. ¬†There are several things to remember about your workout shoes: 1) Try to keep a general estimate of the number of miles you put on your shoes 2) Have a dedicated pair of shoes that you only use to workout 3) Be sure to find shoes that are specific to your activity–in other words, have running shoes for running, interval/circuit/cross training shoes if you’re doing multi-activity training, walking shoes for walking, and so on.

1) Be sure to estimate the number of miles you are putting on your shoes. ¬†Shoes need to be replaced typically after about 500 miles, but can range anywhere from 400-600 miles depending on your level of activity, type of activity, and how much “wear and tear” that is caused by your workout, or naturally occurs over time from extensive use. ¬†This is important because when your shoes start to breakdown, the padding which lends support to your feet starts to wear down. ¬†Further, your shoe laces get stretched over time and no longer keep your shoes snug and in place causing your shoe to be loose, causing your foot to lose valuable support.

2) Be sure you have a dedicated pair of workout shoes, or if possible two or three pairs that you can rotate to keep from having to replace shoes as often and to stretch their life a bit longer. ¬†I am definitely guilty of not switching mine out enough–shoes are expensive, so¬†if you don’t either,¬†you aren’t alone! ¬†Additionally, be sure to take shoes off properly—don’t step on the heels to take them off or pull them off without unlacing them. ¬†This causes damage and stretching to your shoes altering their protection and support to your feet. ¬†P.S. Be sure you are wearing the right size, too! This is vital¬†and can prevent sores, chafing, and rough skin on your feet. ¬†If you aren’t sure, just ask to be sized, ask for advice, or even ask if they have a machine or computerized test that can look at each foot to determine where you put the most pressure. ¬†These are key components to not only successfully finding the right pair of shoes, but also to keeping your feet healthy and happy! ūüėČ

3) Lastly, and maybe one of the most important tips to remember is to have shoes that are specific to the activity you are performing.  Activity-specific shoes are vital to help with your overall success, performance, and can help enhance your ability to last longer, go farther, and challenge yourself more without pain, discomfort, or damage to your feet and heels.  After all, your feet are a pretty important part of your body, so be sure to take care of them, appreciate them, and cherish them!

Maybe this gives you an excuse to go shoe shopping?!  Or just an opportunity to reevaluate your workout shoes to ensure you have the right type and size!

~jj

Relax, Rest, & Recover!

Relax, Rest, & Recover!

We all like our recovery and rest days, right?! ¬†After all, recovery days are good for you, just like everything is (or can be) as long as it’s in moderation! ¬†It gives us a chance to rest our muscles and rejuvenate our bodies, but resting doesn’t mean or give you a pass to sit around and eat junk food! While it is great to have rest and recover days, it is also important to note that it is not an excuse to cram in the junk food and veg on the couch all day. ¬†It means that you might take a break from your cardio workouts, strength training routines, and heavy exercise regimes. ¬†On my rest days, I might enjoy a leisurely walk or do some extra stretching to help loosen up my body during my off days. You might consider a light yoga class to stretch out or a game in the park with your kids.

Each week, you should have at least 1 day to recover, but no more than 3 total days of recovery during the 7 day week. ¬†After all, you don’t want to be working out less than the days you are recovering/taking off. ¬†You should, and I do emphasize should, be making yourself workout at least more than half of the 7 day week, so workout at least 4 days or more if you can! ¬†On the flipside of that, please do remember that one full recovery day allows your body to rest and recover so that you are able to put forth your full potential, push yourself forward, and challenge yourself while still having enough energy to do so. ¬†If you are too sore or too tired from your previous workout days, you won’t be able to have a successful and challenging workout.

Just keep in the back of your mind that you should be working out more than half of the week so don’t take more than 3 days off during a single week period! ¬†Happy exercising with a day of rest or two to relax, rest, and recover! ¬†Just don’t take advantage of those days off by taking too many! ūüėČ

~jj

Be the best YOU!

Be the best YOU!

I was listening to fitness segments throughout the week and reading small health oriented articles, but I wasn’t entirely sure what I wanted to talk about. ¬†It’s a new year and I think it’s a great opportunity to reestablish yourself from time to time.

We often read or listen to lots of different opinions, people, and news sources regarding health that range from how to lose weight to how to fit more vegetables into our diet and so on and so forth. This is a great opportunity to form your own views and opinions, and I do specifically mean YOUR views and opinions and how they relate to your workout, lifestyle, and goals. ¬†We frequently try to use someone else’s motivation, someone else’s diet success, or someone’s else’s workout routine in order to have or see success in ourselves. ¬†For example, even reading my blog for tips, tricks, and ideas is doing this, which is great, just remember to make changes accordingly! ūüėČ ¬†Once you read or listen to these diets, nutrition suggestions, and workout routines you must determine what will work best for you and adapt or change it based on your lifestyle. ¬†Rather than using a replica and thinking it will create the exact same effects and changes, you need to remember that we are all at different fitness levels and have different experiences. ¬†We are all YOU-nique (unique) with different body shapes and sizes, which means we¬†respond differently to different exercises and different foods so we must be cognizant of that when we try something that someone else has had success with.

It is important to remember that you should take suggestions and make adaptions to determine what works best for you! ¬†For example, if a journal keeps you accountable and helps you then you should consider that (I suggested that in a previous post…see¬†Fitness and nutrition goals to the rescue!). ¬†If looking in the mirror daily is a great reminder to workout and keep pushing towards your goals then do it! ¬†If jumping on the scale to see what that 3 digit number is going to be then by all means jump right on! ¬†In other words, don’t let a study, an article, or a news program tell you what you should or should not be doing. ¬†Listen to your own body, follow your own lifestyle, and accomplish your goals by adapting programs, tips, tricks, and fitness routines to fit for you. ¬†In other words, do whatever triggers your inner fitness and remember that sometimes the biggest challenges and obstacles that you face when working toward your fitness and wellness goals in 2015 may end up being the best things in life!

Happy New Year and may this be the year for new goals, new accomplishments, and new transformations!

~jj

Less may be more…with reps!

Less may be more…with reps!

I was finishing up my workout last night and began thinking about¬†how many people choose to focus on the number of reps they do rather than the form of their rep. ¬†Proper form is very important, and I would go as far to say it is vital to a successful workout regime. ¬†I will use crunches as an example, but push-ups, squats, and lunges are other exercises that are also great examples of how using improper or incorrect form can hurt you rather than aid you in your fitness goals. ¬†So, let’s consider 100 crunches as your goal. ¬†You decide that 100 is a great, solid number and after several years of pushing yourself hard in the cardio room you feel it is time to work on your¬†strength and core¬†by doing crunches. ¬†You begin doing bicycle crunches where you rotate your legs inward and outward as you do your crunch (see the picture below if you are having a hard time visualizing what a bicycle crunch is). ¬†You get to 40 crunches easily, but after 40 you start getting tired yet you continue struggling and forcing yourself through the reps to get to 100. ¬†After pushing yourself through the reps you feel accomplished, but you also recognize that your muscles weren’t actually working at the end like they were at the beginning because you weren’t able to push your arms as close to your knees as you should have due to exhaustion. ¬†This is where bad form is actually hurting you because it is no longer working your muscles in the way that they should be working if you do the exercise in the correct form. ¬†My suggestion and advice is to remember not to do 100 crunches unless you can actually do 100 proper form crunches. ¬†If you cannot do 100 proper form crunches then it is better to do the number that you can do maintaining the correct form. ¬†If you can only do 40 proper form crunches then do 40 proper form crunches rather than 100 crunches with 60 crunches being in poor form. ¬†It is better to build yourself up over time by starting with the number of crunches you can do using proper form and adding increments of 10 reps over time.

My point is if you aren’t where you want to be yet, you soon will be and using the proper form to get there will be much better and will get you there faster than doing improper form because you are playing a “numbers game” in your head. ¬†Remember quality OVER quantity in your workout will help you see your results faster and maintain them over time.

Why is that? ¬†This is because you are using your muscles properly and efficiently, which allows them to be stretched and strengthened in ways that help condition them over time. ¬†In other words, the proper form is ensuring that you maximize your results. ¬†Thus, without the proper form, the muscles you are seeking to improve don’t get worked properly, the muscles become overly tired and lose the correct form, and you don’t make a lasting effect on the body muscles you are working.

So, with that, consider your FORM every single time you are doing crunches, squats, lunges, and push-ups so that you are doing the proper form and thus maximizing your results when you exercise. ¬†After all, if you aren’t using the correct form, the only person you are cheating is yourself because your results won’t be the results you want to see and feel.

~jj

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