April Challenge: Push-ups -> are you IN? - Flow State Coaching
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April Challenge: Push-ups –> are you IN?

April Challenge: Push-ups –> are you IN?

April Motivation!

The April Challenge is PUSH-UPS. There are two objectives in this challenge: 1) break through the target threshold and 2) be consistent: do at least 1 push-up every day until you break through the target threshold you select.

Target Thresholds:

  • 250 reps
  • 500 reps
  • 1,000 reps

Pick the threshold that best suits you.

Excellent form is elbows close to torso, chest to ground at the bottom, and arms locked out straight at the top. If you need to scale, modify by elevating your hand position instead of dropping to your knees or allowing elbows to go wide. Elevating the hand position means putting your hands on a stable box, bench or chair.

Line Kristin Jemtland Økland from Norway is featured on the cover for this month’s challenge. She finished all three of my challenges thus far in 2017 and was the first to finish the March challenge!

How to Join

Just ask to join this closed Facebook Group — for support and accountability. The support group on Facebook brings friendly and supportive people together from around the world.

Once you’re in, feel free to add any friends who want to join.

It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though!

By the way, this whole thing is FREE — just good people coming together to support each other.

Secondary Challenge

Hand-write a total of 4 letters and send them in the Post (envelope, stamp…remember that?).

Anything goes: postcards, 1 sentence thank-you notes, 5-page updates to a friend you haven’t written since email replaced letters, 1-page updates to a friend you haven’t written since Whatsapp replaced email, an origami bird with your name written on it, a recipe, a sketch, etc. Write, stamp, send x 4 and you’ve finished the secondary challenge for April!

Bonus points if you write the letters with T-Rex post-push-up arms!

Helpful Tools & Ideas

Reminder and Accountability Apps: I used the app called Productive to remind me and keep accountable during our last challenge. There are others as well. These apps are excellent for accountability.

FAQ

How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at jeff@flowstatecoaching.com or say hi on other social media channels (links in footer).

My shoulder/elbow is injured, may I modify? YES! Substitute any appropriate movement, including TRX rows or pressing in a different plan (such as an overhead press with light weight).

May I join the challenge, but start my own Facebook group for my gym, club, friends or community? Sure. I’d love to see you in the global group, so how about both?

I hope you join us!

— Coach Jeff

 

Jeff Grant is the author of "Flow State Runner: Activate a Powerful Inner Coach’s Voice". Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.