Table of Contents

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Introduction

Dr. Jamie Baines shares how a simple daily push-up routine maintains strength and preserves muscle.

  • Learn: How short, consistent exercise sessions easily fit into a busy schedule.

  • Why It Matters: Muscle preservation is vital for overall health, especially during weight loss.

Pro Tip: Start small and gradually increase repetitions as your strength improves!

UPDATE #1 - The Power of Accountability

Dr. Jamie Baines shares how a social media post turned her push-up routine into a shared community challenge.

  • Learn: How public goals and social support keep you consistent.

  • Why It Matters: Having a network builds motivation and turns small daily actions into lasting lifestyle changes.

Pro Tip: Find a partner or group to stay motivated and celebrate progress together!

UPDATE #2: Fuel and Pushups

Dr. Jamie Baines shows how a quick protein-rich snack and a few workplace push-ups can fit healthy habits into your busiest days.

  • Learn: How small, consistent actions and smart fueling matter more than perfect timing.

  • Why It Matters: Healthy routines don't require ideal conditions—just making the best choice in the moment.

Pro Tip: Don't wait for the perfect time to eat well or move. Start exactly where you are!

Patient-Led Accountability
Dr. Jamie Baines shares a real-time moment where a patient turned the tables, keeping her accountable to the push-up challenge mid-visit.

  • Learn: How modifying exercises (like wall push-ups) protects injuries while keeping you consistent.

  • Why It Matters: Accountability is a two-way street; inspiration and motivation can come from anyone in your network.

Pro Tip: If standard push-ups aren't an option, modify the angle or surface to reduce the load and protect your joints!

Modify to Your Mindset
Dr. Alissa Citron shares how any movement counts, whether it's a push-up, a wall push-up, or just grabbing a dumbbell for a few quick curls when you see it lying around.

  • Learn: How to taper exercises to your personal fitness level and individual preferences.

  • Why It Matters: Movement doesn't have to look one specific way—tailoring the action to your environment makes it sustainable.

Pro Tip: Keep a light weight or resistance band visible at home or work to trigger quick, easy bouts of exercise!

That’s a wrap

Maintaining strength doesn’t require a one-size-fits-all routine. The secret is simply consistency, accountability, and starting where you are.

Here is how our community is moving this week:

  • Dr. Baines: 30 tricep knee push-ups

  • Dr. Citron: Dumbbell curls

  • Patients: Wall push-ups & personalized routines

The Next Phase: Core Stability

We’re layering on core work next. Skip the crunches—focus on functional moves like planks or bicycle kicks that keep your torso stable to safely build strength.

Your Goal: Grab an accountability partner, pick a small but challenging daily habit, and let’s keep moving together!