Birthday Fitness Challenge

General Parameters

FUN!!
It needs to be FUN!! Something that you will enjoy working on for an extended period of time.

CHALLENGING!!
When I began my challenge I could only do 3 pull-ups…TOTAL. I finished my challenge 6 months later completing more than 70 pull-ups (6-8 at a time).

ADAPTABLE!!E
I changed my numbers around as I became stronger in certain movements. Originally, I was only going to do 154 push-ups but as I changed the order of my exercises and got stronger, I increased that number to 254. You can also lower numbers or expectations if this becomes a stressor for you. If your challenge begins to not be fun, change it (refer to rule #1).

SHARE !!
You have to share your journey with everyone on the Birthday Fitness Club page. You are the hero, and on the page, we can all encourage you, answer any questions, and celebrate your achievements.

MY BIRTHDAY FITNESS CHALLENGE

I turn 54 on December 25 and 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. This year I am getting certified as a 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 goal for my 54th birthday:
5:40 Plank
54 Pull-ups
154 Push-ups
254 Body Squats
All within 54 minutes.

I have been working on this since July and I have seen incredible gains with all four movements. I have hit all the goals at least once so far except for the pull-ups and I only have a couple more weeks!

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).

Hello, I am Chris, and for my 54th birthday this year 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 almost 54 then I did at 44 for sure and I am in better shape then I was at 34. Stay tuned to this page for updates and please add your own BFC so we can support you, or ask questions for us to answer.

WELCOME!! This is the place where you can share your Birthday Fitness Challenge, get ideas for your Birthday Fitness Challenge, or most importantly get the support you deserve as you work toward your BFC.

You can ask questions here or direct message me for ideas.

For general parameters and history please visit the Birthday Fitness Challenge page at

Chris Parks Wellness Coach — Coming Soon