FOR TWO YEARS, I’ve done 25 squats and 25 push-ups daily—not as part of some grand fitness mission, not to get ripped, but because of a simple family challenge. And here’s the truth: it’s still hard. Some days, I don’t feel like it. Some days, I’m tired, busy, or not in the mood. But I do it anyway.
Why? Because discipline isn’t about motivation—it’s about accountability. As the eldest in my extended family, I know my 14-year-old son is watching. If I skip, he might too. And if he skips, he’ll learn that effort is optional. But if I push through—even when it’s tough—he learns something far more valuable: consistency is the real challenge, not the workout itself.
The Myth of the “Perfect” Fitness Journey
As a health coach with over 50 years of experience, I’ve seen fad diets, extreme workouts, and grand New Year’s resolutions that fizzle out by February. Less than 3% of people live a truly healthy lifestyle. Why? Because most approach fitness like a sprint, not a marathon. They want instant results, so they dive into intense programs, only to burn out and quit.
But what if the secret wasn’t high-intensity workouts? What if it was simply showing up—every day, no matter what?
The Penny Dropped for My Son
My youngest son has seen his two older brothers and cousin give up, and he struggles with consistency. Sometimes he forgets, makes excuses, or half-heartedly goes through the motions. But recently, he said something powerful: “I’m starting to do it before school… but weekends are still hard.”
That’s the breakthrough. He didn’t say, “I’ll wait until I can do perfect push-ups.” He didn’t say, “I’ll start when I feel motivated.” He just acknowledged the struggle—and kept going.
And that’s the lesson: discipline is not the absence of struggle. It’s doing it because it’s hard.
The One-Minute Rule That Changes Everything
Whenever I get a new client, I give them the same challenge:
“Do 10 squats and 10 push-ups (even if it’s against a wall or holding a chair) every day. Just one minute. No excuses—just do something.”
The Biggest Obstacle Isn’t Ability—It’s Consistency.
Two years ago, I ran a 21-day gym challenge with 3,000 participants. Very few continued afterward. Why? Because they treated it as a short-term mission, not a lifelong habit.
My Tips for Success
- Start small—10 squats, 10 push-ups. No heroics. Just something.
- Focus on showing up, not perfection. Bad push-ups today lead to better ones tomorrow.
- Leverage the community. My son sees his cousin and uncle doing it worldwide. It’s not just exercise—it’s a shared commitment.
- No rewards are needed. The reward is the pride in doing it daily.
- I lead by example – my son knows I won’t quit, so it’s harder for him to quit.
The Underlying Message
Before signing up for a gym or a 12-week boot camp, ask yourself: Can I commit to one minute daily? Because the real test isn’t your strength—it’s your discipline.
The rewards? Mental clarity. Self-worth. Accountability. A stronger body. Better poise. Most importantly, you need the unshakable knowledge that you can trust yourself to follow through.
You don’t have to be perfect—just start.
So today, do your 10. Tomorrow, do them again. And in a year, you’ll look back and realize that the smallest steps, taken consistently, lead to the biggest transformations.
Now—do your challenge.
