Add Pushups And Crunches To The 10000 Steps A Day Program

timex pedometer 10000 steps a day

I went out and bought a pedometer today. I got it from Mountain Equipment Co-op as I live just 2 blocks away. I picked up the Timex Digital Pedometer for $22 Canadian. It counts steps, calories and distance in either Km or Miles. It’s a lot smaller than I had figured it would be so that’s great.

I’m going to follow the format that I outlined in the for week 1 and track what I’m already doing first as I’m kinda curious. I KNOW that I am not as active in walking as I should be as I’m blogging and writing a lot, but I wanted to do the program just as others would.

I remember that when I started my weight loss program back in 1990 that I wanted to do push ups and crunches but could only do 5 push ups and only a few crunches. I have decided to modify the 10000 steps a day program to include daily push ups and crunches as well. Why Not? If you’re out walking, why not begin something else new as well and do some daily body weight exercises as well.

Basic Crunch

basic crunches

The Crunch uses the abdominal muscles. It’s the most basic of abdominal movements. I want to point out that the abdominals are used to raise the shoulders off the ground and that’s it. If you continue to go farther than that, you involve the hip flexors which are not part of the abdominals, so stop and hold the crunch for one second or two and then return to the starting position. The exercise you know as a “sit up” uses the abdominals first, then the hip flexors. I see no value in doing a situp and they can be hard on your lower back and cause a lot of pain over time. My trainer forbids doing crunches as she focus’ on “core based training” to stimulate the entire core section. For the purpose of this goal though, I just want people to get started and get active and a crunch is fine to begin with. Then consider having a look at Core Based Training.

My buddy David Grisaffi wrote the definitive book on abdominals. It’s called Firm and Flatten Your Abs and in it David teaches how to quickly shrink your waistline, lose body fat, eliminate low back pain and develop great ab. He even included a walking guide with some twists as well.

Start with a goal of at least 5 push ups and lets say at least 25 crunches. If you’re more physically fit, then adjust the numbers, but do them daily.

They don’t have to be in a row either, just as long as the number is done each day. When I was working at the Peak Potentials Warrior Camp last year, my goal was 200 push ups a day. As with any exercise program, track your results. Keep a log. See how you progress over time.

I have to go buy new shoes now due to an unfortunate cat issue. I’m not going to get into the details of what my cat did to my shoes, but lets just say “bad kitty” and that I have to by a little more regular on cleaning the litter box. My cats are funny, each has their own personal responsibility in keeping me up to date on certain issues. Pumpkin is in charge of cat food while Boo is in charge of the litter box. They each let me know in their own special way that it’s time to check on things. But I digress.

Make sure you register for the and track your progress on the weight loss program.

See you on the trails.


  1. HI I have been using a pedometer for about 18months, I have got one day to 26000 steps, I have been following the Paul McKenna self help books and cds, recently went to his weight loss seminar in London, had a great day, so great I’m going back in September. His works have been very beneficial as I lost all self confidence and motivation, but now am extremely positive, confidence returned and am motivated to walk more. Once I accepted the loss of 2 special people in my life I could get on with my life. The quotation”Todays Gratitude buys you Tomorrows Happiness is oh so very true. Good luck.

  2. Just thought I would leave a note to say, I am also using a pedometer to track my daily steps, most days I get over 10,000 and I think it’s a great motivational tool. I quite like keeping a log of how many steps I do a day in an Excel spreadsheet and charting the results. I’m only classed as marginally overweight at the moment, so happy to take the extra weight off gradually. I’ve lost 2.5Kg’s in the last month and would be happy to do the same again this month. I don’t really like the idea of dieting much, would rather just burn the extra calories off. Must mention that I really like your blog design too.

  3. Well thank you Bryan, but I can’t take the credit for the design. That goes to Everton Blair of Connected Internet. Yep, it’s a great design. 2.5Kg in a month eh? my walking buddy will be glad to hear that. So, you’re doing nothing in the form of dieting? did I read that right? the 2.5 Kg from last month was only from an increase in movement?

  4. Yep that’s correct, nothing in the way of dieting. Only been focusing on being more active, mainly by walking.

  5. Target does have those kettlebells, I guess for some really into weightlifting, they aren’t heavy but towards the public in general, 15 and 20 pounds, both I was able to drive home with and purchase conveniently and without paying tons for mailing costs.

  6. Thanks for all the great info. very helpful. I am looking for info. on whether or not I can freeze a quiche or frittata. We grow our own herbs and have a lot of fresh vegetables right now. We love to prepare these in a quiche or frittata. Great freshly prepared. But wonder if we could prepare and freeze some to enjoy later. Any help on this?

  7. Bought mine 3 days ago… I’m really feeling the work I put in but I am curious about proper breathing, I read on the instructions to breathe in when rolling out, this doesn’t feel natural, am I wrong? Any tips?

  8. An article on how to freeze pasta dish would be nice also. Great job on making this article!

  9. Thanks for the tip on freezing deli meats. This will save me from wasting LOTS of money on takeout lunches at work. Now I can stock up more without worrying about it going bad. Ta!

  10. Hello Mr/Mrs,
    Good day Mr/Mrs….I am Mr Harrison here and i just searched online and saw your Web and Thought i would email and ask if you have Some Weight Lifting Kettlebell?I Need Quantity of 15 pieces and also want the Colors to be Black and also i want it to be 24 kg Iron Cast……Can you Look into this for me and make me know the Prices?……Please could you kindly email me Back as soon as Possible to let me know if you have them in stock so that i would purchase some?I await to hear back from you .THANK YOU ……………………………… Mr Harrison.

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  12. I enjoyed all of the good information you provided and found it worked well. Do you have any suggestions for freezing pre cooked meals that would contain meat, veggies, and a starch? Which items reheat well when pre-cooked?

  13. ok, so I bought a pedometer and I wore it to work to find out how many steps I do in a normal day, much to my surprise, I usually walk around 11 to 12,000 steps in a normal day, so now I am confused as to what my goal should be if that is my normal day. Can anyone answer this for me? I would like to lose some weight so I have changed my diet I don’t want to overdue the walking so any help would be appreciated, thanks!

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