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Let me know how you went đđ˝
Things Iâm out of practice with:
⢠Bench press
⢠Running
⢠Muscle-ups
Despite doing over 3,000 push-ups last month, all I really got better at⌠was push-ups.
Barbell bench pressing is a different movement, a different skill, and Iâm rusty as hell.
Same with running. Since starting at World Gym, Iâve been absorbed in learning the equipment )different machines, angles, grip positions, loading patterns). As a result, my running has taken a back seat.
Muscle-ups. They used to feel effortless. Now they remind me that strength isnât enough, you have to maintain the skill - just like playing a musical instrument or dancing etc
Thatâs the thing about performance: it doesnât care what youâre good at on paper. It rewards what you practice.
SoâŚif you want your first bodyweight pull-up, a deadlift thatâs more than double your bodyweight, or to run 5km without stopping, it wonât happen by accident.
It needs a little bit more of your attention.
Consistent reps đđ˝ Intentional reps đđ˝ Progressive reps.
The body adapts to what you repeatedly ask of it.
Whatâs one skill or party trick that youâve let slip?
02/07/2026
Time flies when youâre having fun!
In the last 30 days so;
â
Made it down south for my girls dance comp
â
Did a few thousand push-ups
â
Volunteered for a local charity
â
Helped clients get stronger
â
Packed lazy peopleâs weights away
â
Dialled up my training
â
Meal prepped like a boss
â
Havenât figured out that washing cars makes it rain
â
Had a very present month
30 days, nothing flashy, just filled with a lot of the good stuff đŞđ˝
Day 24 for 150 Push-Ups âď¸
And thatâs a wrap - 3307 push-ups in 24 days.
Todayâs push-up target of 150, represents the â150 minutes of physical activityâ recommended each week for good health.
That sounds like a lot until you break it down, itâs only about 20 minutes a day.
Moving your body isnât just about burning calories or getting fitter. Itâs one of the best things you can do for your mental health too! đŞđ˝đ§
Exercise can help lower stress, improve your mood, and reduce symptoms of anxiety and depression.
And it doesnât have to be an hour in the gym.
A walk, a bike ride, a swim, kicking the footy with your kidsâŚit all counts. Even if you split it into a few short sessions across the day, youâre still getting the benefits.
The trick isnât finding the perfect workout. Itâs finding something sticky, and that youâll actually keep doing.
Your body will thank you.
And trust me, your mind will too.
Thank you to all who followed along and supported this initiative đđ˝
Day 22 for 160 Push-Ups âď¸
Todayâs push-up target of 160 tied to some research showing a Mediterranean-style diet is linked to a 16% lower risk of depression.
Worth sitting with for a hot minnitâŚ
What you eat isnât just fuel, it actually plays a role in how you feel. More veggies, whole grains, legumes, healthy fatsâŚthat stuff doesnât just help your body, it helps your brain too.
To be clear, dietâs not gonna fix everything on its own.
Itâs one piece of the puzzle alongside movement, sleep, connection, and actually getting support when you need it. But itâs a piece thatâs 100% in your control, which is why I bang on about it so much.
Donât overhaul your whole diet tonight.
Just chuck some extra colour on your plate đĽ
Swap in wholegrains when you can đ
Cook with olive oil instead of whateverâs cheapest.
Small stuff, done consistently.
And go easy on yourself while youâre at itâŚprogress over perfection, always.
1 DAY TO GO! đŞđ˝
Finished the first half of todayâs 229 push-ups with Sydney Personal Trainer Ciara White ⌠and knocked out the second half at home âď¸
229 represents the 22.9% of young Australians aged 16â34 who saw a health professional for their mental health.
This stat hits a little differently. More young people are reaching out for mental health support, and thatâs a bloody good thing.
If youâre doing it tough, donât try to wear it alone.
You have a lot of support available!
Reach out.
Day 21 for 180 push-ups âď¸
Why do people love being miserable??
The research says that noticing the funny side of life can lift your happiness for up to six months đ
A week of just clocking what makes you laughâŚthatâs itâŚand the effects stick around.
No comedy special required.
Just smile at the small stuff.
Share the laugh.
It costs nothing and it adds up.
Joined today by legends PT Mim Lift | Physique Mastery Method and her client Heidi Rogers, PT Kev and Camila Velasco (deep in her own push-up challenge), helping me close out my 180 with 20 reps alongside me đŞđ˝
Good vibes only âď¸
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