I'm too sexy for my... umm... er... never mind.

Here is the most important fact of this post:

-I won a push-up contest.

You read that right. I was challenged. I conquered. I acted like it was easy.
Granted, two days later I'm still feeling pain in places where I didn't even know my arms went, But the important part is that I actually won some form of physical competition. Me. The original cubesitter. My "slow but steady workout plan for nerds" finally paid off.

So here's my exercise plan:
-A lousy workout is better than no workout. Step one is to just walk through the door at the gym. I tell myself that I don't have to run the whole time I'm on the treadmill, I just need to get on it. I don't set any free weight expectations, I just lift what's comfortable. Minimum goal is to "move around for at least a half an hour." I can talk myself into leaving my couch and doing that. Then I usually end up staying longer, but it feels more like extra credit than obligation.
-If something starts to hurt, stop and do something else. If my knees start hurting on the treadmill I move to the elliptical machine. If my arms hurt I either do less weight or I move onto my legs. I've come to the conclusion that there's some equipment in the gym that I am just not meant to use. It's ok. It ain't worth a permanent injury. If I'm moving, it still counts as exercise.
-Keep it interesting. Monotony = boredom = quitting. I need both an iPod and a TV to last any amount of time on a treadmill. But it works. I plug in, tune out, and before I know it, a half hour goes by. If my routine gets boring, I'll either ramp it up or move on to something else. And that leads into my next point...
-Do ONE thing you haven't done before. Whether it's 5 extra pounds, minutes or push-ups, it counts as an accomplishment. Even if it's the lamest workout ever, you can honestly tell yourself you've made some form of progress. And the effect is cumulative.
-Don't expect radical change. This isn't a "15 pounds in 15 days" deal. This is about a routine that you can perpetuate (I'm sure there's a better word for that...) There will be progress, but it's measured in months, not weeks. And if you do decide to bulk up or train for something, the good habits and time commitment are already in place.
-If you don't feel better when you leave, you're doing it wrong. I guess this is my way of saying quit while you're ahead. Stop before you're absolutely exhausted. It puts positive reinforcement on exercising. Yes, it's like willingly tricking yourself, but it works.
-If you don't want to workout, go back to rule one.

This is my routine. I'm not the bulkiest beefcake or the sleekest runner at the gym, but I feel good and it works for me. And if you follow it, after two years, you too may be able to do more pushups than an 8th grader.