Take the 7-Day Founder Fitness Challenge

Seven days of short workouts to kickstart your own daily streak. Start here →

On October 1, 2025, I committed to doing 100 push-ups and 100 squats every single day with no excuses.

In 229 days, I've missed two days. Both times I made up for it the next day by doing 200 of each.

While it started as a fitness thing. It's turned into something else entirely.

Sahil Bloom put words to it better than I could in a recent tweet. He calls it Proof of Agency. The idea is simple, if you feel stuck, pick one hard thing and do it every day for 30 days. Wake up at 5am and get into a work-out, even if it’s just push-ups and squats on your bedroom floor. It doesn't matter what the action is. What matters is that you stack 30 days of evidence that you can decide to do something and then actually do it.

Scientists call this neuroplasticity. Your brain physically rewires itself through repeated action. You stop being the person who wants to be disciplined and start being the person who is. The action proves it to you, day after day, until there's no other story your brain can tell about who you are.

I didn't know any of this when I started the 100s. I just wanted to make sure I never skipped a work-out. But the effects in other areas of my life have been wild:

  • Work: I’ve also committed to sending this email every single week since Jan. 1st of 2025. After building a daily fitness commitment, keeping a weekly writing commitment has been much easier.

  • Diet: I’ve been more consistent in my daily eating habits when I know that all the push-ups + squats I did that morning will go to waste with a cheat meal.

  • Cooking and groceries: My cooking habits were inconsistent at best. Since implementing this daily routine, the rest of my life has fallen into a familiar rhythm and cadence.

  • Sleep, focus, the boring stuff: All of these positive habits start to compound when one thing in your day is non-negotiable.

The workout itself isn't the point. The point is having one thing in your life that you absolutely will not let yourself skip, no matter what.

If you feel stuck right now, start with a simple daily commitment to yourself. Start with trying to hit a streak of 7-days, then push for a month, then a year.

To make it easier to start, I built a 7-day founder fitness challenge for exactly this reason. Seven days of short workouts designed to fit into a founder's schedule, built to give you your first stack of evidence.

Take the first step, let your brain rewire from there.

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idea of the week 💡

Credit: ideabrowser.com

  • Problem: Aging parents and the family members watching over them run a silent negotiation. The elder downplays problems to protect their independence. The family asks surface questions to avoid feeling intrusive. Both sides leave the call satisfied. Neither surfaces the thing that would actually change the care plan. An emergency eventually forces the conversation that should have happened months earlier.

  • Idea: WellRing places a daily call to each senior with a warm, natural voice conversation. The AI asks how they slept, whether anything hurts, what they ate, what they have planned today. The family side gets a dashboard flagging concerning patterns: confusion, repeated complaints, mentions of dizziness or falls, mood shifts tracked over weeks. The system learns what "normal" sounds like for each person and alerts when something drifts from baseline, instead of dumping a checklist score on the family.

  • How it makes money: $29.99/month family plan turns the first sale into an emotional decision. The daily call log turns the renewal into a non-decision. Senior living facilities and home care agencies license the monitoring layer at $10K to $50K per year for fleet-wide deployment. $1M to $10M ARR is in reach with a clean B2C and B2B hybrid motion.

  • Why it might fail: Trust is everything in elder care. If the AI feels robotic, families churn within a week. The wedge is hand-delivering the first 20 setups, dialing in tone and call times per family, and proving warmth before scaling. If five questions reliably surface 80% of real concerns, the model works.

workouts this week

at-home

5 rounds for time:

  • 20 push-ups

  • 30 air squats

  • 20 sit-ups

  • 15 jump lunges

  • 30-second plank

Rest 60 seconds between rounds. Score = total time.

gym

Full body conditioning. 4 rounds, 45 seconds on / 15 seconds rest, of:

  • Goblet squat

  • Dumbbell push press

  • Renegade row

  • Kettlebell swing

  • Box jumps

Rest 60 seconds between rounds.

Tips:

  • Pick a weight you can move with clean form for the full 45 seconds

  • Stay tight on the renegade rows. No twisting at the hips.

outdoors

  • 1km jog (warm-up)

  • 4 rounds: 400m run, 15 push-ups, 15 sit-ups, 10 burpees

  • 1km jog (cool-down)

  • Finish with 5 minutes of stretching

tweet of the week

this is the one that sparked this week's essay:

my plugs

every second counts

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