It's been studied and reported on over the years that employees engaged in moderate exercise have higher work quality and/or better job performance than those that just sit around all day. Some experts have even gone so far as to say that employees that are physically fit get along much better with coworkers - and without digging up surveys and journal entries to support or contradict this I'll be honest with you and say I agree with the claims - because quite frankly, they apply to me. I know that I'm more productive, clear-headed, and fired-up at work when I'm not carrying around that extra 10-15lbs or when I'm in my rhythm related to my trips to the gym. So before my "HR Type" or desk-bound "Geeky friends" stop reading this give me just a few minutes to explain and offer up what I think is both a little crazy and that could change things for each of you - and then follow up with a challenge to, after following along, tell me it doesn't apply to you or that I'm just full of crap.
My best buddy is pretty passionate about his health - and he should be. He's in his 40's and still actively plays Rugby, Hockey, and hits the gym. He's an inspiration when it comes to MAKING the time to stay fit and finding balance between work/family/health. So when I was talking to him years ago about having a schedule that was too insane to keep hitting the gym he not only called me out on it but offered up a little something to kick-start my interest again. That little something was the following program that could be done almost anywhere - especially for job seekers that are still on the hunt or recruiters that have an office or work from home. (Hint: No Excuses)
If I've a favorite exercise, it's the Push-Up. After years in the Army (note/disclaimer: I'm not medical/training expert) I feel comfortable saying that I think it's likely the most effective exercise for improving your total fitness levels. It includes cardio, weight-lifting, stretching and enough variable ways to execute them that it hits much more than just triceps and chest - but also the abs and quads and can even help to jump start your metabolism. So when I received Tsatsouline's "Drop and give me 100" program I was both interested and excited to get back on track. So without further blabbering, here's the meat of the topic.
It's a 4 week program (I'm only suggesting the 2 week here) and ideally you'll do it from the time you wake up until the time you go to sleep. Granted, you won't be able to hit all of these sets or do them exactly on the timed mark for each set - but you can make up for them pretty easily. (Example: In a meeting and can't get away? Hit the push-ups when the meeting's over and adjust your intervals.)
I know this will sound crazy if you're in an office - but I've done this program myself when I had a small office with a big window to one of the busiest streets in Dallas - and I'm here to tell you that no one gave a darn. Give it a shot - even if you have to find an empty office/cube to knock them out in. C'mon... don't be scared - do what you can and see if it makes a difference after 2 weeks.
Day 1 (we'll start on a Monday) you'll need to do a max set. This is you doing as many push-ups as you can without resting. This is your 100% eval and what the rest of your plan will be based on. Knock it out and record the number you did. We'll see how this improves after just 2 weeks. Over the course of the next 7 days you'll do a percentage of your max based on the frequency chart below.
|
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
For clarity... If your max push-ups on Week 1's Monday is 10, then you only do 3 push-ups an hour that day. These literally take no more than 20-30 seconds to knock out depending on how many you need to do - and I think you'll be glad you did them. So here's the fun part...
I'm going to hashtag the push-ups as #fitness-puc (translation: PUC = Push-Up Challenge) when I mention them online. And if I'm the only one that does my two weeks of push-ups, that's fine. But I'd challenge each of the sourcers, recruiters, job seekers, staffing personnel to give it a shot. I think you'll be surprised at how you both look and feel at the end of just two weeks of NO GYM TIME.
As for me... I know I'll be more focused at work as well as at home (The Redhead even tells me I'm a better listener at home when I'm in my rhythm!) and this translates to better ideas and conversations pertaining to our industry and its evolution - at least that's how I see it.
Another great article Chris! What if LinkedIn had ...
Chris - love the LinkedIn jobs button recommendati...
It's interesting. I didn't take away that he was d...
i get it & i agree. i think that sean makes a good...
I think Hoyt kind of undermines you with his last ...
I think you may have misread Chris's post. He very...I think you are missing a major variable of this d...
Agree 100% with the applicant analogy but I do thi...
Comments
Posted On
Jan 17, 2010Posted By
Janna PierceI'll have to think about this one. Push-ups at the office? I love the idea of lots of people doing it but I am just not sure I can pull it off in my office.
Posted On
Jan 17, 2010Posted By
Jennifer McClureThanks for the motivating post as I start back this week at the gym and with my horseback riding after 6 weeks recovery from foot surgery. I'm not looking forward to meeting my Trainer tomorrow at 6pm, but it definitely helps me to exercise and schedule appointments to do so, just like I do everything else. Since I can do about zero push ups right now, I should be able to do this program - no problem!
And thanks for freeing your RSS feed from partial to full! See - I still clicked through to leave a comment!
Posted On
Jan 18, 2010Posted By
Steve BoeseAwesome idea, and I am definitely going to give it a go. And Jennifer is right about switching to a full feed, great move!
Posted On
Jan 18, 2010Posted By
IanI don't tweet. But I'll do this with you. Just maxed at 62. I'm in!
Posted On
Jan 18, 2010Posted By
Sarah WhiteI'm In!! 10 lbs from goal!
Posted On
Jan 18, 2010Posted By
Tracey NolteI'm down. Could only do 15, but want to get get stronger and leaner. Thanks Chris for the great idea. I use #fitness-puc !
Tracey
Posted On
Jan 18, 2010Posted By
Monica Thomas2010 will be a great year! I'm in!
Posted On
Jan 18, 2010Posted By
AmybethIn my Q4H this year, even though I'm late to the game, I'm in. I'll start tomorrow, if first night of Bootcamp doesn't kill me :)
Posted On
Jan 18, 2010Posted By
Jon MoselyI'm getting strange looks as I huff and puff in the office today and I wasn't going to say anything until I did the whole day to see if I could hang but I think I can do this so I'm in.
Posted On
Jan 19, 2010Posted By
Maria ValdiviesoGreat blog RecruiterGuy!
Although Monday has already passed, I'll begin today.
Sounds like a wonderful challenge. I have a conference call coming up in 10 minutes so I can begin my attempt at this challenge while on the call. Glad all participants are expected to be on mute since I do anticipate on breathing fairly hard at some point in my push up efforts, but I am confident you are right as usual RecruiterGuy in that the push up exercise will become easier---looking forward when that day comes!
Wish me lots of luck.....here I go....
Posted On
Jan 21, 2010Posted By
Maria ValdiviesoUpdate of Progress......
Hello RecruiterGuy and all other fellow push uppers!
Just taking a 5minute break and wanted to share my progress so far....
Day 1: 20
Day 2: 20
Day 3: 20
Ok, I know the numbers are not
Well, my 5minute break is over...until my next update, have a wonderful "Pushin Up At Work" day!
Posted On
Jan 19, 2010Posted By
Afton FunkSeriously every 15 minutes? (Wed week 2) Not sure how i'll do that during conference calls no less during meetings! This does sounds like a good goal though - I'm just not sure how it would fit in to the rest of my workout routine. If I lift in the morning, I don't know if it would be a fantastic idea to then follow with pushups all day long.
Thoughts?
Posted On
Jan 19, 2010Posted By
Jon MoselyIt doesn't say every 15 minutes until week two Afton. It also says that if we miss during meetings we can make it up or skip that particular session I think.
I don't think I would recommend doing arm or chest workouts while doing this two week program tho.
Posted On
Jan 25, 2010Posted By
Marie JourneyJust getting started with shoulders flat vs. nose to the ground push-ups. No, my knees aren't on the ground. Does that work?
Posted On
Jan 25, 2010Posted By
Maria ValdiviesoMarie,
Just taking a 5 minute break to share my update. Congrats so far to you and all of our fellow push-uppers on your efforts!
I'm doing the desk push up version so I don't have to touch the floor. I was told that version counts too.
I'm happy to say that I'm making progress and feeling the affects of incorporating these push ups throughout the work day. I feel similar to a cell phone being plugged into an electric socket for a recharge.
The push-ups generate a natural adrenaline surge that really does help to enhance your day/performance- just as the RecruiterGuy says it would, which I had no doubt he was right from the start.
Have fun "Pushin Up The Work" day/week! I am and definitely getting a lot of work accomplished!
Posted On
Jan 25, 2010Posted By
Jim StroudWorking out so I can be like my hero - Jack Bauer.
Posted On
Jan 27, 2010Posted By
Monica ThomasFeeling the burn this week.........But my energy level is up. So making progress!
Posted On
Jan 27, 2010Posted By
Chris Hoyt (aka: TheRecruiterGuy)This is fantastic! Day 10's time set is tough at 15m and I'll be the first to tell you that I've already missed 3-4 of these this morning.
Making them up as I go.
I'll also be the first to tell you that this morning I not only continued to feel the difference this little program makes... but I saw a little bit in the mirror as well.
One of my favorites - glad everyone is enjoying it. Don't forget to check out who else is 'pushing along: search.twitter.com/.../'!
Posted On
Jan 27, 2010Posted By
Kelly DingeeI'm in! And I hate push-ups....but I'm in!
Posted On
Jan 27, 2010Posted By
Maria ValdiviesoMaria Valdivieso over here on a 5 minute break we're given from the training coordinators in the classroom training I'm attending today so I thought I'd give you all an update from my end and also just to say "hello" and hope you all are having fun making progress in your challenge.
Now, regrettably I am but not making enough of an impact on my efforts today since I'm sitting in a classroom training class and not in a position to whip out some push-ups without drawing unwanted attention my way. Good news is that I do have plans to make up for it after class.
Thanks RecruiterGuy for hosting this challenge and to all my fellow push- uppers---your updates also contributes to the fun of the challenge and contributes to my motivation!
That's it for now....my break is now over. Back to more learning for me and for you....have a wonderful Wednesday and keep "pushing up at work!"
Posted On
Jan 29, 2010Posted By
DDorsey21Here we go Traci! Wish my arms luck!
Posted On
Jan 31, 2010Posted By
MikeYou can switch this program up by working situps in every other set.. or standing squats or sissy squats.. or do a full week of one of these.. then push-ups the next week etc.
first.. there is nobody on this planet that doesn't have or can't make time to add time to their existence on this planet. Anyone that thinks that they have too much to do to fit exercise in is telling you that they haven't got their priorities set worth a sh!t.
You can't work, parent, love or live if you let yourself get unhealthy.. so reassess your priorities. if your Health isn't the first or second.. you have them wrong.
Posted On
Feb 01, 2010Posted By
Chris Hoyt (aka: TheRecruiterGuy)Just following up... I saw a nearly 30% increase in my max (w/proper form) - this was definitely a little crazy but worth the time to do. Others in office doubled their max.
If you'd like the full 4 week program just hit me on the contact page: recruiterguy.net/.../... with a request and I'll email it to you. As for me... this week will focus on core and balance.
Thanks everyone that jumped on board - we should do this again!
RSS feed for comments to this post.