Push-ups and sit-ups is the foundation for a basic calisthenics routine for many people. These two exercises help to develop and strengthen the core, arms, chest, and back. The general thinking on sit-ups is that they can be done every day of the week because this type of training is more along the lines of developing flexibility than strength training and doesn’t require as much time to recover (https://www.outsideonline.com/1769271/should-you-do-push-ups-and-sit-ups-every-day). In addition to the core development, doing sit-ups regularly can help improve balance, posture, and diaphamatic strength, while also reducing back, hip, and pain and stiffness (https://www.healthline.com/health/sit-ups-benefits). Push-ups, on the other hand, also help develop strength in the lower back and posture, while building the arm muscles and protecting the shoulder as push ups call upon stabilizing muscles, which surround the rotator cuff joint, this area of the body is strengthened and conditioned for dynamic movements (https://www.keepinspiring.me/10-massive-benefits-of-push-ups/). Push-ups and sit-ups, because of their bodyweight focus, don’t overload the muscle groups with hypertrophy and can be done nearly every day without needing to skip a day before doing the same exercise again.
Day 13:
I did all 50 sit-ups in one shot and could really feel it in my abdominals. Daily, and as the week goes on, I have less and less desire to complete the work that I’ve committed to. Unlike the beginning of the week, I can’t seem to get the 25 push-ups with my elbows tucked in. Maybe I’ll get there this weekend after some rest?
Day 14:
While I wasn’t as tired as I normally am when I got home, I still felt drained and with no desire to complete the 50/50. It was the last thing that I did today, and I feel pretty good about the consistency of the work I’ve been doing.
Day 15:
The absolutely last thing I wanted to do was complete the 50/50, even going as far as starting to fall asleep in bed before getting up to do it. I want to take this seriously and not skip out simply because I’m tired.
Day 16:
I barely squeaked out the 50/50 today at the last minute. I spent this Saturday recovering from the difficult week and felt down all day. I did manage to practice Kung fu and film myself to self correct where my errors are, and got a new haircut and style. With this followed by a friends birthday party and teaching yoga, it was a busy day, and when I got home I crashed on the couch, falling asleep while watching a movie with my husband. I woke up at 11:45 PM, saw the time, and debated about whether or not to complete the 50/50. Not wanting to give up this far into the game, I busted them out with a few minutes to spare.
Day 17:
Even with a full night’s rest I don’t feel like my strength is drastically improving in these exercises. It’s only been 17 days, so I don’t have super high hopes for change, but the style in which I do them hasn’t gotten any easier. I wonder if this is because I’m not giving my muscles the healing and repair time in my attempt to keep with this challenge. When the month ends, I would like to continue building strength this way, but will probably provide the restful days between times.
Day 18:
Tonight I watched the filming of a podcast with one of my favorite online influencers, Matt D’Avella. This clip(https://youtu.be/eK1fXca3-qQ )was a bit long, but quite informative and inspirational. I even felt reaffirmed in my flossing habit. The discussion focus on the process and benefits of developing keystone and decisive habits. I wonder where the previous 30 day sets fall under. The key question for sticking to any habit is, ‘can I stick to this habit 98% of the time?’ I wonder what is the lifestyle approach that I’m bringing to any of the ‘challenges’ that I’ve been doing the past few months? As I reflect, I think I have let some habits fall away after trying them for a month (exercising daily for 30 minutes) while I’ve kept some of them going (keeping a daily log of activity, meditation and mindful eating...although these have definitely gotten weaker). Thinking about the future 30 day challenges, I’m excited to look back on these habits in the next year and see which, by themselves or in combination, have made the biggest transformative effects on my life.
Mongolian Chicken
Ingredients
Fried Chicken:
2 pounds chicken (thinly sliced into 1-2 inch strips)
1/3 cup cornstarch
1 cup vegetable oil
2 green onions (thinly sliced on diagonal into 1-inch pieces)
Sauce:
1/2 cup soy sauce
1/2 cup dark brown sugar
1/2 cup water
1 tablespoon garlic (minced)
1 tablespoon fresh ginger (minced)
1/4 teaspoon red pepper flakes
1 tablespoon rice vinegar
2 teaspoons vegetable oil
How to cook it up:
1. Place chicken into a bowl with cornstarch. Stir until chicken is evenly coated.
2. In a medium to large frying pan, heat oil.
3. In one even layer, place chicken pieces in pan.
4. Cook chicken pieces for 3-5 minutes until golden browned. Flip and repeat.
5. Remove chicken from pan and place on a plate or bowl with paper towel to absorb the oil. Cover so as not to lose the heat.
6. While chicken cooks, place all sauce ingredients in medium saucepan.
7. Heat sauce on medium heat until sauce is the consistency of a thick molases.
8. Once chicken is finished, empty oil into empty can or cup to dispose after it has been cooled, and wipe clean frying pan.
9. Place chicken into frying pan, layer with sauce and stir until evenly coated.
10. Serve with rice and vegetable (at least balance some of that sugary fat with a little bit of veggies).
Enjoy!