By Mike

How many push-ups can you do? Well, right now I can’t do 100, but I plan on trying! And I’ll keep you abreast of my progress through that nifty bar graph on the sidebar.

At HundredPushUps.com, you’ll find an initial test and a 6-week training program that will help you get to 100 push-ups. First, you need to run through their initial test by seeing how many push-ups you can do. And these can’t be the sissy, on-your-knees kind either. They want real, true-form pushups.

Warning: You need to get cleared by your doctor before beginning any strenuous workout program, especially if you haven’t worked out in some time and you’re not sure of your capabilities.

In my initial test, I was able to do 25 straight, true-form push-ups before my body gave up completely. It was odd because I felt like I could do more then my arms just gave up. Anyway, based on their chart, that puts me in level 3.

The Six Week Challenge

Now comes the fun part. For 3 days per week and for 6 straight weeks, you’ll stick to their training program in order to steadily increase the number of push-ups you can perform in a row.

For example, in Week 1, Day 1, based on my result of 25 straight push-ups, I need to go through 5 levels of varying numbers of push-ups. First I do 10, then take a 60-second break, then 10 more, then break, then 8, break, 6, break and finally finish up with doing as many as I can (at least 7). If you only did less than 5 in the initial test, you’ll do those 5 sets, but use the numbers from the first column.

For the 2nd and 3rd days of the same week, you’ll just scroll down the page a little to see the new numbers for that day. Overall, the program intends to increase your muscular capabilities through slow, steady progress. After week 6, you should be able to do 100 push-ups in a row!

My Progress

You’ll be be able to follow my own progress through this program through once-per-week posts (at least) and by monitoring changes to the bar on the left sidebar. Right now it’s sitting at 25 pushups, but I hope to eventually max it all out with orange!

Feel free to comment and let me know if you’re doing this program as well. And also comment on my progress posts with your own progress! I want to know how you’re doing!

Now get pushing!

By Mike

I decided to play a new fitness game today. I happen to work on the 8th floor of a 12-story building. I get on the elevator in the basement (no “up” stair access on that level) every morning, then sit at my desk for the next 8 hours. I only get up for the restroom and the occasional meeting, so I find myself needing more exercise. Much more.

Well, in an effort to introduce a little bit of fun and fitness into my bland, routine workday, I devised my own little game. It involves something we’ve already written about: Taking the Stairs.

“Pick a Floor” Stair Climbing

The object of this game is simple: get more movement each day. The secondary goal is to enable you to climb more flights of stairs than you normally could, or would, by reducing the flight of stairs to a reasonable number until you’re ready to try more.

How to Play: First, it helps if you work in a building with an elevator. Next it helps if you work on a higher floor number; perhaps the 6th floor or higher, but you can alter the game to fit your situation (see below).

1. When you get onto the elevator with other people, don’t pick a floor. Let them select their floors
2. Assuming you have stairwell access on other floors, get off on the lowest-selected floor
3. Take the stairs up to your own floor

I understand this might mean some of you only ever take one floor up, while others might have to take 30, but you have the full control of your own game rules.

Solo Riding

If you tend to always ride alone, pick a floor at least 4 levels lower than your own. Make it feel random so you’re not just making it easy on yourself on days you’re feeling sluggish.

Riding with Coworkers

Let your coworkers in on your game. It could spark their interest in joining you or doing it on their own, or at least it will clue them in on why you’re getting off on other floors (especially if you work in a secure government facility!).

Smaller Buildings

If your building is 4 flights or less, I advise just taking the stairs every day. The elevator game is meant to assist you in getting up more flights than you normally could or would. Once you’re capable of climbing all the levels in your building, then do so and avoid riding the elevator altogether.

Stairwell Safety

Keep in mind some common-sense rules of safety when using your stairwells. If you have high blood pressure or other heart problems, or joint/balance problems, make sure there’s someone else with you in case something happens. Always consult with your doctor when beginning or escalating a fitness plan.

Not all stairwells are monitored well by security. Usually the stairwells are meant for emergency use and are not well-lit or guarded against intruders (although they should be at least minimally protected). If you’re unsure of the safety or security of your stairwells, ask the on-site security team about utilizing the stairwells for a fitness regimen and whether they feel it is safe. It’s always good to have the security team on your side AND aware of your plans in case something happens.

_{Photo by pkirsch}

As you know, breakfast is the most important meal of the day. Starting your day with a good breakfast can help energize you and provide you with a lot of key nutrients. With that in mind, I like to test products to determine which ones measure up in the morning.

Product Tested:

Curves Cereal Whole Grain Crunch

Nutrition Comparison

Calories: 100 cal per 3/4 cup are comparable to many other “run of the mill” cereals.

Sodium: It has 180 mg of sodium, but only 2 grams of fiber. It is a good source of many nutrients though, which is a good thing!

Initial Thoughts

It was crunchy! It tasted like a mix between Total Cereal and Special K. I expected to be hungry an hour after I ate it, but it kept me satiated for about 3 hours.

Overall Rating

On a scale of 1 to 10 (1 being “gross, take it off the market” to 10 being “yum! Can I get stock in this company?”), I would give the cereal a rating of 7 for being better than cardboard, but still needing some more oomph to make the flavor pop. Also, it could use more fiber to make it a more filling and healthy breakfast.

One of the best parts of Saturdays during the summer is our local Farmer’s Market. Each Saturday (when we are free) during the summer, my husband and I enjoy walking to the Farmer’s Market, checking out the produce and purchasing some of our favorite foods. Not only do we support our local farmers, but we also support our bodies by getting exercise and purchasing healthy foods.

Our farmer’s market is open on Saturdays from May through October each year; based on your location and the types of produce available in that area, your farmer’s market may be open during different months/seasons than ours. Check out your city council’s website or your local newspaper for more information.

A great website to peruse is Local Harvest, which is a website to help you find organic and local food. Once you enter in your location (city/state, zip), you can find several great resources in your area:

• Farmer’s Markets
• Eco-friendly restaurants (restaurants using locally grown produce)
• Community Supported Agriculture (CSAs), in which you can buy a “share” in a farm, and then receive a bag of produce from that farm weekly during the produce season
• Farms
• Grocery stores with locally grown produce
• Online store (if you would like produce shipped to you)

Take some time this summer to buy local produce and support your local farmers! It’s a great way to get your fruits and vegetables!!!

Many of us have the privilege of a daily lunch “hour” to eat, run errands, check email, etc. If you are in an environment in which your lunch break is truly your own, how do you spend it?

If you do not do so already, have you thought about working out during your lunch hour? If there is a gym nearby, you could easily work out for 1/2 hour and shower before heading back to work. You could schedule your day so that you have a mid-morning snack about an hour before your work out, and then try to eat a lunch after you return from the gym. In a worst-case scenario, if you have a busy afternoon with no time for lunch after that workout, eat a meal replacement bar on your way back from the gym, but don’t make it a regular occurrence.

If you have a job like mine and do not have the ability to leave the work area (or not a lot of time for lunch), you could try to take a walk within your work day. Walk around the inside or the outside of your building. Walking briskly will burn calories but you may not get sweaty enough that you’d need a shower before heading back to work.

My coworker and I recently started taking a walk around our hospital campus–it takes us about 20-25 minutes, and it’s a 1.5 mile route on the sidewalks. We heat up our lunch after our walk and eat at our desks while we do some paperwork. Our boss doesn’t seem to mind, as our other coworkers are sitting in the cafeteria eating lunch and chatting about their lives.

If you are able to walk within (or outside) your work place, I recommend a partner–someone who will page or call you daily to say “hey, what time is good for you today to walk?”. It will help keep you accountable and help you stay motivated to get some exercise. Plus, you’ll get to know your coworker better and maybe build a new friendship as well!