Blog

Snack on Exercise, Snack on Pull-ups, and Snack on Bullying

If you're like me, every new year I make another commitment to improve some aspect of my life. Now that January has come and gone and our new years resolutions have been set, it's time to get serious. I'd like to introduce you to a concept called snacking on exercise, by Lauren Parsons. (TLDR; Scroll down or click to watch the video)

This year, one of my commitments was to follow through with something that I started in 2018 despite how difficult the task may seem. That something for me, is pull-ups.

Before I even decided to start the Bullying Pull-up Challenge project, I could maybe do 5 pull-ups. To be honest, the stress that I had built up since even the year prior, was so great that I became complacent. I had dropped my fitness goals, and even outdoor activities became more than a trivial task. This was something that I wanted to change. In March of 2018, I started to act on my need to change my behaviours. I also looked for opportunities that I could capitalize on to help achieve the results that I wanted to make into a reality.

As well, my mantra for projects that am involved in was to ensure that they were built upon a foundation of selflessness.

For me, creating the Bullying Pull-up Challenge hits both of those notes. However, let me be clear. The challenge is tough. I know.

I completed my first attempt at the pull-up challenge in November 2018.

The Challenge with Pull-ups

Physically, a traditional style pull-up is tough. Logistically, producing a video about doing pull-ups is not any easier either. As someone who doesn't always keep up with all of the apps, devices, and ways to leverage them as well as I should, even creating a video and posting was a challenge to figure out. I'm also not the best video editor in the world, but I did it.

Mentally, pull-ups are the most challenging. When a task is physically daunting, it's easy to say, "I can't do it," or "I'll do it later," and even, "Maybe I'll just do one, and see how it goes" When in reality, it's a lot easier than one might think.

When I did my first pull-up in early 2018, I quickly discovered that I was able to pull myself up, and at least 2 more times, rather awkwardly of course. Just imagine the look of anguish and suffering on my face as this was happening. I had to take a few days rest as my arms, shoulders, and core were pretty sore afterwards. The physical pain of that experience told me one key thing: I was able to do pull-ups! That eureka moment was the mental confirmation that I needed to continue doing them day in and and day out. So, I set a goal: 1, pull-up every time that I went to the gym and eventually I will be able to do 2, and so on.

Let me fast forward several months later to my trip to Hawaii. Sometimes I found myself in places that didn't even have a nice bar that I could use for my pull-up challenge videos. As well, waiting to get back to the condo to do pull-ups at midnight Hawaii time (literally 3am Calgary time), was not appealing either. When I discovered that pull-ups can be done with a towel, I made sure that I carried one with me everywhere we went during the trip. We were in beach country, so that part was easy. Believe me when I say that the first pull-up that I did using a towel was so physically painful, that the second, third, and fourth, etc were excruciatingly more difficult. Knowing what I went through the first time that I did a pull-up, I prepared myself mentally, and honestly, just kept going until I was done. Successfully, I was able to get over the pain to finish each set just by sheer will.

I understand that what I'm asking for in this challenge is not easy, and that it's mentally more difficult than what the physical and logistical challenges impose. The pre-conception of the difficulty of a single pull-up is absolutely daunting. Let me personally assure you that I know you can do it. It starts with the attempt of the first one.

Snack on Exercise?

At the end of the day, just try it. Even if you are not able to complete the entire challenge, at least you accomplished something more than nothing. Right? Try one pull-up. If you don't think that you can do a full-body pull-up, then try an Australian style pull-up! Trust me, check out our little Pull-up Guide on how to do them. They are that easy and I know that you can do at least one. By starting, and posting your video on social media using our hashtag #bullyingpullupchallenge, you're going to accomplish more than just winning against the physical exertion that a pull-up will leave you with. By participating in your own Bullying Pull-up Challenge, you'll be helping spread the awareness of bullying. Putting this short selfless act before the difficulties that you're facing from doing a few pull-ups will pay dividends in stride to someone facing the real challenge that bullying imposes in their life down the road. I truly believe this.

In my experience of doing the challenge, it took less than 10 minutes of time to pull off (pardon the pun) on even the most challenging of days.

Looking for Some Additional Inspiration?

If you need a bit of inspiration, I found a video that I think you'll like. During a TedX event in Oneata, New York, Lauren Parsons gave an inspirational story about how she incorporated exercise into her everyday life. She elaborates on how it helped her personally, in her family life, professionally, and how it's really just that easy for everyone else, including you.

In the video, there's an underlying message in her speech about overall mental health, but the key points about taking on exercise in small bits, in this case, pull-ups, is sheer gold and very helpful to anyone looking at starting the challenge.

TLDR; Check out the video for some inspiration on getting started with the Bullying Pull-up Challenge.

Doing Pull-ups Doesn’t Prevent Bullying

The Bullying Pull-up Challenge isn't a charity or an educational program. By its design, it's a movement that combines fitness and social media to spread awareness about bullying, but doing pull-ups doesn't prevent bullying. It's a first step and a call to action. As the movement grows and evolves we will look at ways that the challenge can directly affect positive change with youth and adults alike to prevent bullying. Until then, here are 3 ways to prevent bullying or help children who are experiencing bullying that need help.

1. Seek Educational Resources

A quick internet search will usually garner some information and programs put on by organizations or governmental bodies within your country or local region. In Canada, the Royal Canadian Mounted Police (RCMP) offers some programs and resources listed on the RCMP Website.

In the United States, the U.S. Department of Health and Human Services hosts a wealth of information, programs, and resources through their website, stopbullying.gov. Some states also have their own state funded programs.

Other countries such as the UK have organizations like the National Children's Bureau that organizes the Anti-Bullying Alliance or Bullying UK that's put on by the Family Lives organization.

There are other resources too. Just like getting certified in first-aid or CPR, there are educational programs for parents, teachers, and anyone who's interested in learning more. Some of these programs offer insight that help identify bullying behaviours and teach skills in how to intervene safely.

Of course, these are just a few examples.

2. Donate to a Local Bullying Prevention Program

Not for profit organizations that wholly or in-part support bullying prevention programs often operate through donations and subsidies. Sometimes they'll host events to help raise awareness and money for their cause. It's always a good idea to check an organization's charity status to see how you can contribute.

Although, contributing to an organization doesn't necessarily mean donating money, contributions can also include volunteering or joining awareness campaigns.

3. Get Involved with your Community

The best way to prevent bullying is to be involved in your community. We don't doubt that doing pull-ups in your home gym and posting videos to social media won't get far. Seek out a local club such as Bikers Against Bullying or volunteer with a local organization that prevents bullying.

So, what else can you do to help prevent bullying? First get educated, then support bullying prevention organizations, and finally get involved in your community. Now, it's time to crank out some more pull-ups for bullying!

Photo Credit: Martine Jacobsen, Unsplash.com

Founder’s Challenge, The Final Ten Days

To say that the final series of 10 days of pull-ups is more challenging, is an understatement. There are 255 pull-ups in total in the last 3rd which make up more than half of the total number of pull-ups in the bullying Pull-up Challenge.

Regardless, each challenge day seemed to go by much more efficiently than the first 20 days of the challenge. I managed to find more interesting places and backdrops to do pull-ups for half of the days. Each new location has its own story to tell. However, I have to admit, I don't think that I could have done this leg of the challenge without my Duonamic Eleviia (which I purchased almost a year ago). Towel grip pull-ups are really, really challenging. They require a whole new set of muscles that need to be engaged.

To briefly reflect, the challenge for me was an opportunity to research, reflect upon, and accomplish something that was both mentally challenging and physically challenging. In the end, I feel that even doing the challenge on my own, brought into perspective just how draining and harmful bullying can be to a person. It's an unnecessary expression of power over someone else that, although some would argue is necessary to learn to overcome as a developing child, can really instil negative long-term effects or even be fatal.

I reflected on personal incidents of being constantly picked on because I was small or different when I was a child. Even times when I turned that around on someone else because it was done to me. The challenge brought to my attention more stories of bullies and bullying victims. Even on vacation, when people asked me what I was doing, they told me stories of their experiences with bullying. This isn't new at all, and it needs to stop.

In the end, I was relieved to have completed all 30 days of the challenge for myself. Like a weight was lifted off of my shoulders, I felt that I could now relax and breathe a little. Throughout, I was not sure whether I would be able to accomplish this or not. 465 Pull-ups is a lot for one person, even if they are spread across 30 days. There are easier ways to do pull-ups as I've discovered, but the challenge is accomplishable. If I can do it, I know that you can.

However, the mission is far from over and I need your help. Although I've accomplished the challenge, I need you to continue carrying the torch for a while. My muscles need a rest. Don't fret, because I'll be back this time again next year to take on the challenge again! In the meantime, I'll be focusing some of my time on promoting the challenge and finding good ways to bring inclusivity in the Bullying Pull-up Challenge. If you have ideas, I'd love to hear them! So, instead of saying goodbye, it's until next time!

Day 21, Interactive pull-up Challenge

We were visiting our friends in Waikoloa and I could not forget about my Pull-ups. Everyone chimed in for encouragement. Oh, and no door jambs were injured in the process.

Day 22, Let the Waikoloa Pull-ups Continue

Still in Waikoloa, I struggled through 22 pull-ups using my Duonamic Eleviia. It's a great portable pull-up system!

Day 23, A Sunset at the Old Airport in Kona

The Old Kona Airport Recreation Area features a neat little running path with a little built-in fitness centre. I thought I'd check it out. There are two different pull-up bar heights, parallel bars, a bench and some spiral steps. It's definitely a great place to workout outside!

Day 24, Cliff Jumping and Pull-ups

So, after successfully surviving not one but two cliff jumps (approximately 40') at South Point on the Big Island, it's time to do my pull-ups!

#noskipping

Day 25, High Surf and Pull-ups

This morning was a great morning to do some more palm tree pull-ups. With the high-surf in the background it was a beautiful reminder of where I have been for the last 3 weeks. The property manager even paid a quick visit to see what we were up to!

Day 26, 2x 26 Pull-ups at Mau'umae Beach

When on vacation, sometimes it's difficult to find a suitable place to do pull-ups. Seriously. Thankfully, I was able to find a gnarly tree to hammer out some pull-ups for bullying. I actually did the challenge twice in the same day, but because I didn't like the video that we did earlier that morning, we re-shot it. 52 Towel grip pull-ups in one day. Sucks.

Day 27, Four Days to Go

Many times I found myself doing pull-ups just before bedtime after the day was done. By this time, I'm already exhausted and mentally drained from the day's events. It's a good reminder to make time for the little things in life and appreciate each moment that we get.

Day 28, Pull-ups for Adult Bullying

Bullying doesn't just happen amongst children, oftentimes it carries through to adulthood. In the age of social media, cyber bullying has become a very serious issue. Here's to more pull-ups for bullying.

Day 29, Playground Pull-ups in Na'alehu

After our visit to the Punalu'u Bake Shop, I decided to hammer out my second last day of pull-ups at a local Na'alehu, Hawaii playground. This serves as a stark reminder of where and when a lot of bullying can start. The playground itself was pretty awesome with many pull-up options, but let's stop to think how we are guiding our children as parents and as a community to be kind and more respectful to one another.

Day 30, Glowing Pull-ups and the Finish Line

It's surprising what a person can accomplish with a little willpower and dedication. I completed my last 30 pull-ups in two sets at the Old Kona Airport Park. Let's remember why we are doing pull-ups. Special thanks to my friends, all of those who encouraged me to complete the challenge, and to Jack and Taras of Duonamic. You are all amazing people! Remember, #bekind #respect #stopbullying #bullyingpullupchallenge.

Founder’s Challenge, The Second Ten Days

This second series of 10 days of pull-ups proved to be more difficult than I had anticipated. Not only was it tough to do some of the pull-ups in a single set where I had to break them up into multiple sets on several occasions, but it was also difficult maintaining a consistent schedule throughout my days.

Even though we were on vacation, it was sometimes tough to make time to do the pull-ups and stay committed to the cause. There were times when I would catch myself selfishly thinking, "Oh, I'll just do two sets tomorrow," without fully analyzing just how challenging that in itself would be. I even started to question why I designed this challenge to last a whole 30 days!? Despite our crazy schedules, I still made time each day to crank out some pull-ups for bullying, and it was worth it.

There's an odd feeling of accomplishment mixed in with some relief after I completed the challenge each new day. I even found it somewhat interesting to seek out new places to do the challenge with such seemingly limited options around Hawaii's Big Island. There were a lot of towel grip pull-ups.

Day 11, Busy Errand Day, Gotta Do Pull-ups

Today, was a day of running errands around Kona and picking up family from the airport. We got in a lot of car time and made sure that everyone arrived safely!

Running around all day will tire a guy out. However, the show must go on! 11 Pull-ups. Again.

Day 12, First, a Run, Then Pull-ups

I got an early morning start to my vacation fitness routine. Just finished another 6 mile run and now it's time to do some pull-ups for bullying before breakfast!

I was feeling ambitious. Using a towel, here are some more palm tree pull-ups!

Day 13, Pull-ups on Big Island's Beach 69

Day 13 of my challenge was a day to take care of some reconnaissance ahead of our photographer's arrival to the island. My parents and I checked out Kua Bay (Manini'owali Beach) and Waialea Beach (Beach 69) where I did some more pull-ups!

Day 14, Pull-ups are Best Before Dinner

The plan was to go out for dinner tonight with some friends. To be honest, day 14 was a tough set. Also, I've had a knot and muscle strain in my left shoulder for the last 3 months, and today was not the day to test it. Regardless, I finished my Pull-ups and then got ready for the evening. A thousand apologies for the 'R' rating on today's session due to my strong language.

Day 15, Twas the Night Before the Wedding

I didn't have my camera operator today as we were honouring the age old tradition of not seeing each other the night before the wedding until the ceremony the next day. We had just finished the rehearsal where I got distracted by a sea turtle, and a lovely dinner with family and friends at Island Lava Java in Kona.

Day 16, Pull-ups on the Big Day

This day was full of many challenges. It included some last minute decorating, moving and setting up equipment, and coordinating with wedding planning staff. All of this needed to be completed in time for the photographers to arrive to my condo for the getting ready shots. It was a little stressful to say the least, but I had great friends who helped make everything happen! Still, even on my big day, I could not forego the pull-ups. Today was 16 and a tough set they were.

Day 17, New Husband Doing Pull-ups

Mental note, "When doing pull-ups, remember to take off your wedding ring!" Yeah it hurt a little, but I still got them done! My beautiful wife was there to capture the moment. 17 Pull-ups!

Day 18, Photoshoot then Pull-ups

I must say, that despite the trials we faced over the last year in planning and preparing for the wedding (yes, we have crazy wedding planning horror stories to tell), we managed to find an amazing photographer. Today, we drove around to take photos on beautiful Big Island landscapes with sunset backdrops and colourful Kona nightlife. After an amazing day with Sofia Katherine Photography, I had to make sure to do my pull-ups.

Day 19, Pull-ups on Giant Pizza Beach Day

So, we couldn't figure out who made the amazingly large pizzas on the Big Island (we found out later that it's Longboard Legends Pizza). In any event, more pull-ups on trees at Big Island's Beach 69.

Day 20, Sticks, Stones, and Pull-ups

To conclude my second series of 10 days of pull-ups, let's take a minute to reflect on why we are doing these pull-ups.

Founder’s Challenge, The First Ten Days

So, 10 days of pull-ups have come and gone. How did I do? Well, I can confidently say that I am able to do each full set without breaking them up. Although, Days 9 and 10 were a little challenging, I was able to hammer them out.

"Why am I do thing this?" you might ask. Well to be honest, I've always wanted to do something for a social cause but never really figured out what that cause might be, or how I could support it. Then one day not long ago in October 2018, I read a post on facebook about a child that had died by suicide at the age of 13 because he was bullied so much. It was the saddest thing that I have read in quite some time. It was then that I decided that with my marketing background I could build something to help create awareness for situations like this and help people remember that not only do our children matter greatly, but that we also need to be kind and respectful to one another to stop bullying in its tracks.

Here's a recap of my first 10 days of progress for my Bullying Pull-up Challenge:

Day 1, Ahead of Schedule at Anytime Fitness

I decided to get a head start on my pull-up challenge ahead of my original schedule.

The first day was pretty easy. I used the combo machine at my local gym and cranked out my first pull-up without hesitation.

Day 2, L-sit style Pull-ups

Here's to doing pull-ups at home using my Duonamic Eleviia pull-up system. Here, I tried a couple of L-sit style pull-ups. Tough abdominal muscle workout too. I need to work on my form a bit.

Day 3, Hotel Pull-ups Before Travel Day

After some searching, I found a way to do my pull-ups for Day 3 of my challenge. It was a little sketchy but not entirely unsafe. I did bop my knee on the combo machine handle.

Day 4, First night in Hawaii Cranking Out 4

After a long day of traveling, we made it to our condo. First order of business was to set up our Duonamic Eleviia and complete day 4 of my bullying pull-up challenge!

Day 5, First Day in Hawaii Doing my Pull-ups

Yep, Bullying Pull-up Challenge upside down! 5 + 1 Pull-ups for the win on a beautiful Hawaii morning.

Day 6, Outside Trying Towel Grip Pull-ups

Just before breakfast, I ventured out onto the lawn of our resort to try some palm tree supported towel grip pull-ups.

Day 7, Dedicating This Set to Owen Miller

To the boy, and many unfortunately children like Owen Miller, I dedicate these pull-ups to you. No child should go through this. More Pull-ups to help stop the scourge of bullying. Please join me in this challenge while we spread love, kindness, and respect for one another.

Day 8, Windiest Day Ever at Maks

There are no words. So, I pumped out 8 pull-ups no matter the weather!

Day 9, Pull-ups Before Beach Time

What a great day for the beach! I can't forget about my pull-ups and why I am doing this though. Here's to day 9!

Day 10, Fight the Chocolate, Do the Pull-ups

When you spend a day of eating chocolate, what better way to defend against the impending sugar crash. Do pull-ups! My first 10 days completed.

Doing Pull-ups Can be Easy!

Man doing an Australian pull-up on a playground.

You might be telling yourself that pull-ups are too hard and that you don't work out so this challenge isn't for you. You might also be wondering where you can do your pull-ups since you don't have a gym membership. I'm betting that I can get you to do your first very easy pull-up. You don't need to be a work out junkie, have a gym membership, or buy fancy workout gear in your house do a single pull-up. In this short video I'll show you just where and how to do easy pull-ups in your neighbourhood!

Easy Australian Pull-ups

If you're having trouble doing your first pull-up or avoiding the challenge at all because full body pull-ups are hard too hard for you, wait no more! Introducing the Australian style pull-ups! Australian pull-ups are a variation that are designed to be much easier. In fact, they're totally like doing those knee push-ups! You can even switch it up and mix in other types of grips from other pull-up variations to make the Australian pull-up more challenging! For now, let's start with the basics.

Australian Pull-up guide

Refer to the following steps on how to do an Australian pull-up.

  1. First, find a bar that's about waist height. If you're in the gym, you can use a Smith Machine or a bench press bar in a lifting cage. A neighbourhood park will sometimes have some kind of bars like I've shown, in the video. Some parks even have low bars designed for outdoor fitness.
  2. Grip the bar with your hands a little wider than shoulder width apart. Your grip will be similar to the traditional full body pull-up.
  3. Slide your body underneath the bar so that your chest is positioned directly under it.
  4. Keep your heels on the ground and your body straight like a board. Ensure that your shoulders are 'packed' (flexed slightly holding your body up).
  5. Pull your body up towards the bar until your chin reaches the height of the bar. Once you've lifted your upper body fully, that's one repetition, or otherwise known as a rep.
  6. Lower your body back to the starting position.
  7. Repeat steps 5 and 6 to continue doing your Australian Pull-ups.

I want to thank you all for your support with the Bullying Pull-up Challenge movement. I'm so glad to see and hear many of you are interested in not only the challenge itself but also the cause that we're supporting as a community. Thank you for your support and good luck!

A Letter From the Founder

Bullying Pull-up Challenge founder standing on top of Castle Mountain, Alberta overlooking the valley below.

My name is Bruno Steppuhn. At the time of writing this letter, I'm just 7 days away from starting my own pull-up challenge. I call this, the Bullying Pull-up Challenge. By starting this project, my hope is that others, like yourself, will catch on to help spread the word that bullying does not belong in our society.

Honestly, if I can complete this challenge, then so can you!

I too have experienced bullying. In fact, when I was a child I changed schools 3 times as a result of being bullied. After graduating grade 8, my Papa and I traveled across most of western Canada in search of a private school because I was afraid of joining the high-school in my home town. To that end, I was bullied at the private school that I attended anyway, then lashed out just so that I could get kicked out of school and leave that awful place. Some days I even pretended that I was sick just so that I didn't have to be near any of my classmates that made fun of me. This isn't a story I've shared with many people but I am strong enough now to tell it.

The harsh reality is that bullying isn't just a one time incident, or isolated to certain places. Bullying is everywhere and children are dying because of this type of behaviour. Bullying is also a cycle. Some of the psychological damages it can imprint on a person are then passed on by victims turn bullies themselves. Bullying is a constant thirst for power over another, when in reality we're all equal. Regardless of our differences, we all bleed the same.

The first time someone falls victim to bullying, they can usually just sluff it off. "Oh, heh. No big deal. Those kids were just messing around." The second time it happens, it gets a little harder to shrug aside. The third and fourth time, you start to wonder what's wrong with yourself. "When will it stop?" you ask yourself.

That's how this challenge is designed. It's designed to show just how much of a toll that bullying can really put on a person, let alone an impressionable innocent child. The pull-up on day 1 can be accomplished, even if you're using some sort of assistance (try the Australian pull-up variation). Then on day 2 with having to do 2 pull-ups, it gets just a little bit harder. Then day 3, the compounding difficulty starts to manifest into the reality of the challenge that lies ahead for the next 27 days. This challenge only lasts for 30 days. Could you imagine the life of a child that attends school where they're bulled for up to 10 months of the school year? How about the next grade?

So, why do I believe that doing pull-ups will help stop bullying? I believe that challenges like this get people thinking. What better way to spread the word than through fitness? This challenge, my challenge is as much a physical challenge as it will be a mental challenge. Starting on November 7, 2018 I will use the next 30 days to help reflect on my experiences with bullying as I share them with you and find ways to overcome this type of social adversity. I am not doing this for fame, or for money, but rather to share my experiences with bullying. I honestly want the cycle to stop and it's going to take a community to make this a reality.

For the last 7 months I've worked moderately hard, while managing my small business, at my own personal fitness goals. So far I have been able to work up to being able to do 10 traditional style pull-ups in a single set. So, I'm looking forward to seeing what I can accomplish.

In just a few days from now, I'll traveling to Hawaii with my fiancée where we will be getting married in just a few short weeks surrounded by our closest family and friends. Let me tell you, that I am excited to say the least! This is an important detail because I believe in the Bullying Pull-up Challenge so much, that I'll be doing it while I'm on vacation.

I encourage you to join me in my quest to stop bullying. It's about time that we pull up our britches and use the energy that we have for something positive.

I look forward to seeing what we can accomplish as a community. Thank you for joining the Bullying Pull-up Challenge!

#bullyingpullupchallenge