Debbie Does Push-Ups! Day 3/4

100 Push-Ups, 10 Minutes and Mandatory Mindcare

Today’s push-up target number is 100; representing the fact that just 10 minutes a day of mindfulness can positively impact mental well-being.  Ten minutes.  Not an hour.  Not a retreat. Not chanting on a mountain.  Ten.  Manageable.  Minutes.

I’ve been doing 10-minute meditations almost daily for the last six years, after reading an article at the time that said 10 was the magic number.  Sometimes it’s 12 for me, sometimes it’s 11 but 10 is the minimum.  This habit started during Covid, when the world was loud, scary and chaotic. I remember thinking, “How am I going to pay my bills, eat, survive?!" I knew these thoughts weren’t serving me, but this was my reality at the time.  I knew I had to work from the inside and find a way to regulate my mind.  Ten minutes was what I committed to and honestly, that’s probably why it stuck. It was small enough to be doable and powerful enough to change everything. As Dr. Wayne Dyer says, "when you change the way you look at things, the things you look at change."

And that's the part that no one loves: mental health is work. Every. Single. Day. And it’s also non-negotiable maintenance, like brushing your teeth or charging your phone. Ignore it long enough and things get weird.  Mindfulness literally changes your brain chemistry. It boosts mood, increases awareness and gives you a pause between thought and reaction, which is huge because my brain can be … dramatic.  

I live by this rule: If you can catch yourself, you can coach yourself.  When the usual suspects show up like, “I can’t do this," “I’m behind,” “something bad is definitely about to happen," meditation helps me notice the thought pattern (step out in a sense, in order to step in), instead of moving in with it and unpacking my bags.

Current mindfulness routine:

• 10-minute “Great Meditation” on YouTube (I like the lady’s voice - simple, clear, positive)

  • I listen in my bed after I brush my teeth

• 5-10 minute stretching (affirmations playing in the background)

  • I do this in my "guest" bedroom where my yoga mat and books live

Yes, hearing and repeating “I am strong, I am capable, I am worthy” can feel awkward for sure! But why is it not awkward to repeat things like“I am failing,” “I’m not enough,” “I am scared?”  These are affirmations too, right? Right. That's the literal definition of an affirmation. Anything we "affirm" to be true. It's up to us really but anything that pops into our brain can be absorbed like a sponge as truth. Some days of course, I “don’t have time” (translation: don't make time) for my morning ritual and I feel it immediately. That’s why I try to give myself 35-40 minutes before leaving the house, no matter what. My nervous system gets first dibs. In my early 20s I think I gave myself 10 minutes before leaving the house! I'd jump out of bed (late/at least 8 snoozes) get dressed, not eat or have coffee (how?) rush out in a hurry and of course be late. Stress ball recipe.

Speaking of (creating my own stress,) I didn’t write yesterday because my nieces were over, we had a slumber party, I had cramps (hello monthly friend), my stomach felt gross and doing 100 push-ups felt … rude (aka stressful.)  So I adjusted and did 50 roll-ups and 50 tricep dips instead. Still showed up. Still counted. Still sucked (a little less though.)  Meanwhile, my husband Rui (who’s been given the name Mister Muscles now turned Uncle Muscles by my nieces) casually busted out 100 real push-ups in a row like it was a warm-up.  Cool. Love that (and super sexy, just sayin’.) Also, push-ups are harder for women. Just sayin'. Not because we’re weaker (hello monthly cycles and childbirth), but because boobs exist and upper-body strength is distributed a little differently. We’re built powerful (obvi) just in a different way. But yes, practice still makes progress. Always. 💪

Today is a physical rest day, but since I skipped writing yesterday, here we are.

What this weekend taught me

I can definitely be hard on myself and still have "Dramatic Deb” thoughts in my brain like yesterday for example.  “Oh shit, how am I going to bust out these 100 push-ups with aunt flow kicking my ass, how am I going to have time to write my blog, I don’t have the energy, maybe I should just stop writing my blog and doing this challenge all together (day 3 Deb, Day 3!!) these are your hormones talking.”  I caught myself, then coached myself with, “Deb if you write tomorrow, that will be fine!  You’re listening to your body, you’re resting, you taught a HIIT Pilates class this morning and practiced a Hot 90 Yoga class and are taking good care of your nieces and body.  I think you can give yourself a break.”  Good point.

Tomorrow: more push-ups, more blogging.

Today: calm brain, zero guilt.

Mental fitness doesn’t need to be complicated or fancy.

Ten minutes is enough.

Awareness changes everything.

If you can catch yourself, you can coach yourself.

— YogaDebb

Building strength, mindset, and real-life consistency, one breath at a time