Aha! You thought we weren’t actually doing the 100 Push-up Challenge, didn’t you? In fact, we just started week 3 last night. And boy was it hard!

As a review, the hundred push-up challenge is a 6-week-long training program that will get you to the point of doing 100 push-ups in a row.

Initial Test

In my initial test, I was able to do 25 straight push-ups.

Stacie, on the other hand, has never been one for push-ups. So in the initial test, Stacie eeked out 3 push-ups. I also “strongly urged” her to work on her form, but now, in Week 3, she has much better form. It’s all about practice and strengthening those support muscles.

Week 1

We decided to do our training on Mondays, Wednesdays and Fridays so that we can take the weekends off. It works out for us fairly well, except some days we’re doing push-ups at 11pm, just before bed (thanks to my graduate classes).

The training schedule for Week 1 didn’t seem too strenuous to me, nor for Stacie (although form was a problem initially, as mentioned). On the 5th sets, where I need to do at least 7, 10 or 15, depending on the day, I was able to push out 15, 17 and 15. On Day 3, I was exhausted from swimming all day with visiting family.

For Stacie, she decided to pace herself and just do the listed numbers. She didn’t quite catch on to why you need to push yourself on the last set until week 3, but I’ll talk about that soon.

Week 2

In Week 2, the numbers inched up a little, but they were still manageable. Again, I was able to push out a few more during the 5th set, but Stacie was just able to do the minimums. If you recall, her max during the initial test was just 3 push-ups, but if you look at the Week 2 Schedule, you’ll see the highest number for Level 1 as 6 push-ups on several days and several sets.

But she didn’t give up and didn’t fail to get through each set. Plus, her form was improving so that she was able to keep her head up higher (almost horizontal to the body). If you find your head down below your heart while doing a push-up, you have bad form. You can see proper form push-ups here, as well as alternative forms if you just can’t do the standard push-up.

On this past Saturday, I decided to test myself to see how many push-ups I could do on my off day. I was able to push out 32 straight push-ups, which is a 22% improvement. You can see the updated max number in the sidebar graph (currently over to the left of the screen).

Week 3

Oh boy, I guess I didn’t look ahead to see what we were in for in Week 3. I had to double-check the numbers to make sure they weren’t typos! Sure enough, though, I had to do sets of 25,17,17,15 and M25 (minimum 25). Ok, I think I can do that, and I did. I was even able to push out 27 on the last set (2 extra) to finish the night with 101 push-ups total.

But poor Stacie. I had no idea her training requirements would jump so much. She went into shock when I told her the numbers: sets of 15,12,12,10, and M15 (minimum 15). But she’s only done 6 at most! How can they more than double the minimum set?

But guess what…Stacie was able to do 15 in a row on her first set. That’s an 80% improvement over her initial number (3). And then she did 12, then 12 and then 10. But that last set killed her. She did 8, then quickly did 3, then 4. I guess it’ll count on this one, but now she knows what’s in store for her on Wednesday!

How about YOUR progress?

So how are you doing with the program? How about starting it today if you haven’t yet? If you can only do 1, then at least it’s a start. And if you can’t do any, try out the alternative push-up forms. I may sound belittling, but that’s just me being a guy. Perhaps you have wrist problems so you can only do knuckle push-ups, or wall push-ups. Anything counts as long as you’re consistent and you’re improving.

So give it a try and see if you can get to 100 push-ups in 6 weeks! And keep checking back for our own progress as well!

The NY Times “Well” Blog has a list of 11 nutritious foods you aren’t eating, with some good information about each. I’d like to give my own take on each:

1. Beets: While you’re babies might be eating pureed beets out of a jar, most Americans are probably more familiar with beets in their pickled form (at least I am). While not as healthy as plain, boiled beets, I can attest to their tasty vinegary flavor, especially with some added salt (but only a little for taste). On the other hand, Stacie loves beets fresh from her father’s garden, boiled and sliced. Personally, I think they taste and smell like dirt, so I’ll stick with the pickled variety.
2. Cabbage: I must say that I love cabbage, but it does wreak a little havoc on the GI system. I enjoy the flavor, whether raw, boiled, fried (in Halushki), as cole slaw, or in most Asian recipes. Stacie will agree it’s one of our favorite veggies.
3. Swiss chard: I’ve never heard of it, hence why we don’t eat it. We’ll have to check it out, but perhaps they should just change the name as “chard” doesn’t sound very appetizing.
4. Cinnamon: Not sure why this made this list, unless the author means that people don’t choose cinnamon as a flavor enhancer over sugar more often. Cinnamon has a bite if you use too much, so you probably need to experiment first to see what your tastebuds can handle.
5. Pomegranate juice: To me (an uneducated lay-person), this sounds like the next big fad. I won’t discredit the value of fruits, but many companies are placing pomegranates at lofty levels of near-miraculous benefits. However, Pomegranate-flavored Smirnoff Ice (alcohol) isn’t too bad (although definitely NOT healthy).
6. Dried plums/prunes: I can see why people dislike prunes, but I was on a little prune kick a few months back. Eating a serving of prunes (about 5-6) each day left me feeling more full than normal, but I will admit that you need to get a fresh bag where the prunes are moist. Dried-up prunes just aren’t very appetizing.
7. Pumpkin seeds: I admit that as a child, my parents would bake pumpkin seeds in the oven, and I would gag from the smell. And I know that the insane amounts of salt people put on these seeds probably negates most health benefits, so if you like pumpkin seeds, try eating them plain or with a minimum of seasoning.
8. Sardines: I’ll eat basically anything, but even I avoid sardines mostly because they’re not cleaned well. I hate biting into some strange bone (that beady string thing) or internal organ. If the factory would take the time to clean these little fishies more, and not add so much sodium and other preservatives to the can, then I think more people would eat them.
9. Turmeric: See “Pomegranate juice” above. Since no one has truly nailed down the cause of cancer, I can’t see how anyone can say that something is good at preventing cancer. And as with cinnamon, you need to test out the usage of this spice or else you could get a shock when biting into your food.
10. Frozen blueberries: I’ll admit I dislike eating foods that pop, like peas, grapes and blueberries. Perhaps I had a bad experience when I was young and something undesirable resided inside the fruit and now I’m afraid of what might pop out. Either way, I can’t deny the healthy qualities of blueberries. And you’ll find that frozen blueberries are much cheaper than fresh ones (although they won’t ever thaw back into a regular fresh blueberry. It’ll be less “full”).
11. Canned pumpkin: I think people are put off by the texture of canned pumpkin (at least Stacie and I are), but if you can get past the pastiness of it and like the strong flavor, then have at it!

_{Photos by lukekb, Roland, and Lisa Norwood,}

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.

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!!!

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!

I came across this Turbochef 30 inch Doublewall Speedcook oven in a magazine recently and was interested enough to write a post about it: it’s a two-part oven:

• The top part of the oven is what cooks the food “fast”. It can cook food 15 times faster than “normal cooking”. You can even air crisp and dehydrate foods in this part of the oven! There is a control button in which you tell it what the item is you’re cooking (for example, cookie dough that has been frozen), and it will tell you how long to cook it for.
• The bottom part is your conventional convection oven and is even Kosher approved for Sabbath (when you are not allowed to cook anything). You can also purchase a “single wall” option that does not have the bottom, convection oven.

One of the benefits of the Speedcook oven (besides the time saver!) is that it tells you when a product is 80% done so that you can make adjustments to the cooking time. However, it does not turn off after the product is done.

So how fast CAN you cook food in this speedcook oven?

You can cook a 12 pound turkey in the top part in 42 minutes and an apple pie in 16 minutes (info from the website) while cooking your stuffing in the bottom part. Imagine how easy Thanksgiving meals would be to cook!!!

How much does it cost?

Although you cannot get information on the website as to where to buy this oven or how much it costs, I did find info online that this oven can cost from $6000 to $8000! Too expensive for my kitchen, but it may be perfect for yours! If you’re a multi-millionaire.

As I have not yet had the fortune of trying out this program, you can read this article by Chris Kohler, who HAS tried the Wii Fit. His blog points out several items with the Wii Fit that I too am concerned about, namely that:

1. You get weighed every time you step on the balance board (before you use it each time)–if you use it every day, you will be weighed every day. As you know, it’s best NOT to weigh yourself daily because weight fluctuates with the amount of liquids you consume, whether you’ve had a bowel movement, etc.
2. From what I’m told, if you are already in shape, it is not a good replacement for other forms of exercise. Many people say they have not “worked up a sweat” using the program. Based on your initial fitness level, you may not find this program worth the money.

Who would benefit from the Wii Fit?

1. The overweight or inactive child (or adult) who already has a Wii and is looking to become more active.
2. The individual who is afraid or unable to work out outside the home (bad neighborhood that you wouldn’t want your kids outside?).
3. Someone who wants to have fun playing a game while working out.

Still, this game shouldn’t substitute for regular physical activity and exercise. I am sure that many of us would rather pick up a basketball and shoot hoops with friends, go for a bike ride/hike/run, or play a game of tag with friends than be inside playing a video game (even if it is a variant of an exercise program). But for those rainy days when you just want something different, the Wii Fit may be the game for you.

Of note, you should always talk with your health care provider before beginning any exercise regimen.

When you have kids, many people advise you to check out what websites they seek out and are frequently on. You might have blocks up so that they can’t go to certain websites. But do you check their Facebook and MySpace accounts? There ARE pro-anorexia groups on these sites that promote being thin (someone recently wrote that “thin is beautiful but even thinner is perfection” and “you can’t ever be too thin or too rich”). Check to see if your child belongs to these groups.

Since I don’t endorse these sites in the lease, I won’t give out their links as that would be giving them what they want (promotion). If you’re so inclined, and have an account at these sites, you can search them out yourself. Some to beware of include:

On Facebook:

• Get thin or die trying

On MySpace:

• Pro-Ana Nation
• Pro Extreme Dieting

What do you do if your child IS a member of these groups or has been going to pro-anorexia websites?

• Talk to him or her (yes, I said him because even boys and men are not immune to eating disorders).
• Talk to a health-care professional if you feel uncomfortable at first in order to know what to say.
• And try to get your child help–that is the most important thing! They may hate you at first, but it could save their life, and that is more important than how they feel about you today (just think about how many times we may have told our parents we hated them!).

Good luck!!