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Beyond Knee Push-Ups: Building True Strength in Fitness and Life

Writer's picture: Tiffany HeathTiffany Heath

If you're like many people, you might think that doing push-ups on your knees is a great starting point if you're not strong enough for a regular push-up. You do them consistently, get stronger, and eventually, you’ll work up to a regular push-up, right? Well, not quite. This approach often stalls progress because it doesn't engage the same muscles as a full push-up. In fact, I never have my clients do push-ups on their knees anymore! 🫢


True mastery of the push-up involves doing additional strengthening exercises for supporting muscles like your shoulders, core, and even lower body muscles, not just the chest muscles. It’s about building a balanced foundation that supports your entire body and allows you to perform push-ups with proper form and reduced risk of injury.


The same principle applies to fitness and nutrition coaching. Many people think hiring a coach or trainer is just about having someone to keep them motivated and accountable to “do the workouts” or “eat healthier.” While a coach can certainly offer that, focusing solely on motivation and accountability only yields short-term results.


Why? Because it's not addressing the root behaviors and habits that lead to long-term, sustainable change. True transformation involves learning the skills needed to make these changes stick and building an arsenal of tools to navigate life's inevitable challenges and curveballs. It’s about understanding what truly drives you, overcoming barriers, and developing a sustainable lifestyle that naturally supports your goals.


In the same way that strengthening muscles beyond just the chest is essential for a perfect push-up, reaching and sustaining your fitness and nutrition goals requires a comprehensive approach that supports lasting change. It’s not just about cutting carbs and sugar or following an exercise routine. You need to consider other factors that directly impact your ability to make better choices and develop self-sustaining healthy habits. Sleep, stress management, and mental well-being are just a few examples of the “supporting muscles” of your fitness and nutrition journey. Taking stock of these factors is crucial for long-term success.


Remember, it's not just about showing up to the gym or filling out a food log because you're paying someone to make you do it. It's about building the foundation that empowers you to make these choices confidently on your own.


The magic happens when you embrace a deep health approach, focusing on all aspects of your well-being. That's where lasting change begins.


When it comes to staying consistent with your workouts and eating habits, what’s your biggest hurdle? Share it in the comments!



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