Hi Henrique, wow those are difficult exercises, great work!  Remember to incorporate cardio as well, some running, skipping, cycling etc., it will help keep your heart healthy.

Valetin, that's good, by doing varied push-ups you are engaging a large number of muscles, primarily chest, tricep and core as well as other stabilizing muscles. Do you do any flexibility training?

Nevzat, to be honest this is the first time I've heard of Myo-Reps, per say.  The people I work with are generally looking for weight loss and fun ways to incorporate exercise into their life.  However, yes, I do enjoy HITT (high intensity interval training) or Tabata inspired workouts from time to time, I even have my two sons who are 7 and 4 doing it with me!  My brother competes in Cross-Fit here in Ottawa, it is very popular in Canada and the US. As long as proper technique is maintained, I think it's a great way to get in a work out when you have limited time.

It took me 6 months to feel comfortable enough to write my Personal Training exam and my Yoga was an intensive 200 hours, so yes, it very much frustrates me when people take week-end courses and call themselves certified in the fitness industry.

Eva, that sounds like a great book!  Our health is indeed in our own hands.  Who else is better to take care of us than ourselves?  The key to making a lifestyle change is finding a way not to make exercise a 'job', meaning that making it fun will encourage you to continue.  It sounds like you have found a good fit for you!  

Valentin, 

Eating a variety of fruits, vegetables, lean protein and whole grain carbohydrates, like brown rice, quinoa, and oats, as well as healthy fats like olive oil is the best way to go.  Here in North America we tend to eat too much red meat which increases the risk of heart disease, so eating more plant based protein is a healthier option. White fish is good as it is low in fat, salmon and trout (pink fish) are high in good fats, so continue eating your fish!  Skipping is great for your cardiovascular system, you may want to try doing some lunges from side to side to make sure you are also working the outside of your hips, that will help keep you from exhausting the same muscles.  Push-up and sit-ups are great, however to avoid getting tired of your work-out, try to include some other exercises like tricep dips.  Keep it up!

Hi Erika, wow a standing desk, that is interesting. Do you find a difference at the end of the day? I hear  that some companies are doing 'walking staff meetings', I think it's a great idea.  Since calisthenics does not require equipment or a large area, it's a good choice for alot of people to stay toned. It seems with the advent of Cross Fit, using our own body weight as a challenge has really become popular.  Great job choosing to walk to work!  The fresh air is also very good for our mental state.

There is not really any exercise that will work out your whole body, I wish there was!  I would recommend circuit training if you are looking for a well rounded routine.  It incorporates cardio and strength training, but you would have to do stretching on your own.