In December of 2018, I turned 54, and I wanted to do something special. I am fighting against the conventional wisdom regarding chronological age and the “inevitable” issues such as too many prescriptions, a large belly, not being able to play with my young daughter at any time she wants, and wanting to extend my health expectancy as long as possible. I am fighting what most assume to be the natural results of aging and I am winning! I look and feel better at 54 then I did at 44, and I am in better shape than I was at 34. 

This is the first year in more than a decade that I don’t mind telling people exactly how old I am. I have never had true fitness goals except to not be so out of shape. I also became a Certified Primal Health Coach and began working out exclusively with the 4 Primal Essential Movements (PEM) which include: Plank, Pull-ups, Push-ups, and Body Squats. Everybody at any fitness level can use these four Primal Essential Movements to reach their fitness goals. 

My original goal for my 54th birthday was :  
5:40 or longer Plank
54 or more Pull-ups
154 or more Push-ups
254 or more Body Squats
All within 54 minutes.

To give you an idea of where I started, here is my Primal Essential Movement Workout form July 10, 2018:

• Plank: 2:00 (in 2 sets)
• Pull-ups: 3 total
• Push-ups: 100 (in 3 sets)
• Body Squats (50 in 1 set)

Between July 10, and December 24 (the day before my birthday, gym closed on Christmas Day) I only had 18 PEM workouts.  These workouts take me about 7-10 days to fully recuperate (this is a Primal Principal). I hit some of the original goals early and changed my goals (I added 100 push-ups to my goal so now I need 254 pushups in my 54 minutes).  The plank and pull-ups were the most challenging to say the least.  I also changed the order I did the exercises and began to see that this goal would be achievable in November.  

I finally hit my goal on December 12. One week later I hit my goal but did it in 5 minutes less than on December 12.  And then on December 24, the big day I CRUSHED IT! See video at bottom of page.

Full recap

I should also note that since July, I have been living in hotels. My 11-year-old daughter is on the First National Tour of the School of Rock. Using the PEM ensures that I can do this work out pretty much everywhere even if no gym is available (pull-ups outside on a tree or playground).