Text size, line spacing and words per line can be adjusted by clicking on the “Aa”. You can also adjust the look and feel of the book preview by switching between white, sepia or black color modes.

The “full screen” option is also useful as it will break the preview out of my narrow blog post, and display the content the full width of the browser.

And, for anyone interested in purchasing the book, just click on “Get Kindle Edition” to go straight to the book’s Amazon page. Current price is $9.66 [correct 3/17/11 but subject to change.]

More information on Kindle for the Web can be found on the Amazon.com web site.

iTunes download link available on the Hundred PushUps web site or alternatively use the direct iTunes Store link.

Background info: Numerous requests were received for a Multi User version of the app. It’s basically the same as the original, but allows unlimited users on the same device. Now the whole family can join in the fun!

The Multi User version regularly sells for $2.99, so make sure you don’t miss out on the one-day-only special offer.

Great new feature in the iTunes App Store, which allows you to “gift” iPhone, iPod Touch and iPad apps to other users. To gift an app, simply click on the triangle next to any app’s price and select “Gift This App”. This will bring up a form where you enter the Sender’s Name (that’s you), Recipient’s Name, Recipient’s Email and Personal Message (500 character limit). I believe you can send to multiple people by separating recipient email addresses with a comma.

You can choose to send the gift via email, or print off a purchase certificate for inclusion in a card of letter. With Father’s Day just around the corner, the Hundred Push-Ups app could be the perfect gift for the dad in your life!

Don’t forget! Also available are the just-as-challenging Two Hundred Sit-Ups and Two Hundred Squats apps, both of which are suitable for the iPhone, iPod Touch and iPad.

Note: Gifts can only be redeemed in the store country from which they were originated.

If you’re running a spring marathon, a strong core will definitely help you in the latter miles when the going gets tough. According to running bio-mechanics expert Michael Fredericson, Ph.D, roughly 90 percent of runners have weak abs which leads to faulty running patterns and bad form. Having weak abs can easily translate into taking too long or too short of steps, or a pelvis that swings from side to side. So, what are you waiting for?

If you’re not already following the popular 200 Sit-Ups challenge, now would be a great time to jump on board and strengthen those abs. The six-week progressive program will help take you from your current fitness level right up to a couple of hundred consecutive sit-ups in a matter of weeks. You can either follow the plan online or download the hugely popular iPhone App from the iTunes App Store. The App currently costs just $1.99, but word on the street is that the price will soon be reduced to $0.99 for a limited time period to celebrate National Abs Month.

Struggling for that last minute Holiday gift for the fitness junkie in your life? No problem — it’s not too late to order the “7 Weeks To 100 Push-Ups” book from Amazon.com. Amazon still have it priced competitively at $10.17 (correct as of 12/16 and subject to change), and if you spend more than $25.00 you’ll qualify for FREE Super Saver Shipping.

Here’s what fitness coach and Ironman triathlete Brett Stewart thinks about the book:

I recommend this book to ANYONE who wants to get in the best shape of their lives. The book is so fundamentally sound that it puts any other bodyweight workout book to shame. The plan is brilliant: Take a “test” to see how many pushups you can do with proper form and then use that number to find the PERFECT workout to get you to 100! The workouts are very well balanced and don’t feel like a chore to do.

I read the book and took the challenge seriously and was able to crank out 100 consecutive pushups just when the book said I should! On my 48th day of the program I was able to do 101 pushups and was so pleased to nail my goal.

I still follow the program even AFTER completing the “magic number” because pushups are such a great exercise for your core, arms & chest! There are so many variations that you can learn to keep your workouts interesting & fun.

Challenge yourself & get this book!

Happy Holidays!

Just a quick post to let you know about the current $0.99 sale price for each of the 100 Push-Ups, 200 Sit-Ups and 200 Squats iPhone Apps. The App developer, SoftwareX, will shortly be releasing new versions of the popular applications and thought it would be a good idea to have a “Pre-Release Sale”.

No idea when the sale will end, so make sure you take advantage of the half-price offer soon!

Last week I worked my way through Week 3 and I’m looking forward to the challenge of the tougher Week 4 starting tomorrow.

Wednesday: 14 18 14 14 max of 20 [total = 80]

Friday: 20 25 15 15 max of 25 [total = 100]

Sunday: 22 30 20 20 max of 40 [total = 132]

One-legged push-ups are easy to perform. Just follow the steps below to get a great upper body workout that also challenges your core too:

Starting position: assume the standard push-up position, but place one foot on top of the other so only the lower foot is in contact with the ground (see above).

Step 1: breathe in as you lower your torso to the ground, stopping when your elbows form a 90-degree angle and your chest is an inch or two from your hands. Keep your elbows close to your body.

Step 2: breathe out as you push yourself up using your arms. Think of raising yourself by attempting to push the ground away from you. The power for the push will predominantly come from your shoulders and chest.

One-Legged Push-Ups are actually one of the dozen or so “advanced push-ups” featured in my book. If you’re looking to purchase your own copy you can get a good deal at any of the following online merchants. List price is $14.95 by the way….

• Buy.com: $9.30
• Amazon.com: $10.17
• Barnes & Noble: $11.96

Thursday (Day 11): Yesterday, on Day 10, I ran “too-fast-for-an-easy run” and predicted I’d regret it the next day. How right I was. Today was easily the toughest of the marathon training so far, but I survived…..just.

Plan: 60 to 70 minute run with 30 to 40 minutes at “Steady State Pace” – 6:14 to 6:25 per mile

Actual: The 2 warm up miles were fine (7:50 and 7:23), but I really struggled with the steady-state pace that followed. The next five splits were 6:21 6:18 6:13 6:14 and 6:14, but I really had to fight for every one of them – it was almost like race pace effort.

The humidity was unbelievable tonight and I was so glad to get back to the car after the 2 cool down miles (8:15 and 7:48). Luckily I was prepared and had 24oz of icy water and a couple of scoops of Recoverite waiting in the trunk – I needed it so badly….

Moral of the story: run easy on your recovery days, even if you are feeling invincible.

Also did W4D3 of the Hundred Push-Ups plan – 29 33 29 29 and maxed out 60 [total = 180]. Definitely needed the 120 seconds recovery period today, but surprised myself with the 60 consecutives at the end.

Friday (Day 12): Rare rest day. Still feeling the effects of yesterday’s “Steady State Pace” run.

Saturday (Day 13): Ran the Allen Stone Memorial 5k down at the boardwalk. Pretty happy with the race and despite fairly heavy legs, managed to work my way through the field from about 12th place in the first 1/4 mile to 6th at the finish. The 3 x 180 degree turns weren’t conducive to a fast time, but overall I’m pleased with the 17:35 finish.

Splits: 5:31 5:41 5:46 0:34

Nice little bonus to finishing 1st in the 40-44 age group was picking up a cool beer mug trophy.

Later in the day…..

Not used to doing the push-ups later in the day, but didn’t want to do them before the race in the morning either. Also snuck in the “end of week 4 test” before starting the workout….which in hindsight probably wasn’t a smart thing to do.

End of Week 4 test: cheated and stopped at 40 to keep me in Column 2.

W5D1: 28 35 25 22 35 (just!) [total = 145]

Made the targets, but hope to be stronger next time around…

Sunday (Day 14): Have to be honest, wasn’t totally up for the run, but once out the door I was fine. Learned my lesson from Thursday’s run and made sure I stuck to the required “long-run pace” (7:05 to 8:05). Yesterday’s 5k on the concrete boardwalk left both feet a little tender, but no real issues and the Newtons served me well.

Won’t bore you with the splits, but all the first half were in the 7:30s and all the second half in the 7:20s. Thankfully it wasn’t too humid today which made for a very pleasant run.

16 miles – 2:00:00 = 7:30/mile pace

Monday (Day 15): Another Hundred Push-Ups workout – this time W5D2:

18 18 20 20 14 14 16 40 [total = 160]

Like the lower reps/more sets of Week 5…

Also, marathon plan called for 35 to 50 minutes at 7:05 to 7:35 pace. As this week is a recovery week, I took the easy way out and did the bare minimum.

Left foot felt quite tender, probably due to the concrete boardwalk/Brooks T5 combo in Saturday’s 5k and overall I felt quite flat today. Hopefully everything will be better for tomorrow’s “Predict Your Time 4 Miler” at the Norfolk Botanical Garden.

Tuesday (Day 16): Easy 4:30pm warm up in the Newtons at the Norfolk Botanical Garden. The forefoot cushioning of the Gravitas made for a fairly pain-free run.

In the Summer Series “Predict Your Time 4 Miler” I predicted 24:59, but actually ran a 24:32 – 17 seconds too fast despite easing off in the final mile. Wore my Nike Zoom Marathoners (for a change) which was probably a mistake – not very comfortable at all especially with my left foot still sore from Saturday’s race.

Cooled down for a mile and a half with Ally. First time we’d run together for a while and it was nice to chat as we jogged around the beautiful Botanical Garden.

Wednesday (Day 17): More Push-Ups! This time W5D3 – 18 18 20 20 17 17 20 45 [total = 175]

Quite challenging today for some reason, probably due to the miserly 45 seconds rest interval. Who built this push-ups plan anyway?! Also, I figured out it’s really important to keep breathing when doing the push-ups – I still have a tendency to hold my breath when I get fatigued.

The left foot was quite sore walking around today, but oddly enough it was fine during the grassy soccer field run tonight. Not quite sure why it’s more sore when I walk, which seems a bit strange to be honest. Any ideas?

Anyway, didn’t want to take too many chances, so cut the run short to 4 progressive miles.

Thursday (Day 18): Rest day. Pigged out at the Sandbridge Island Restaurant and went for a short barefoot stroll on the beach. Enjoyable!

Friday (Day 19): End of Week 5 Push-Ups Test. Managed 65. Could have done more, but no real point – 65 was enough to put me in the 3rd column for Week 6. Actually, it probably would have been smarter to stop in the 50s which would have put me in Column 2 next week. Oh well, onwards and upwards. I should be able to knock out the hundred again by the end of July.

Finished off the test with 5 x 20 push-ups and 3 x 1 minute planks. The planks hurt and were a great reminder that i need to get my core back in shape!

No running today. Don’t want to aggravate the foot any more than necessary. Tomorrow, I’m running 2 x 5k’s in the morning as part of the Kale Running East Beach Run~Swim~Run Relay, where wife Ally will be the swimmer doing her best to dodge the jellyfish in the Chesapeake Bay.

In the evening, assuming I can still put weight on my foot, I’ll be running the Crystal City Twilighter 5k in Arlington, VA, which looks to be a great event and is billed as “the area’s premier twilight event with a flat course, great runner premiums and perks, and a fabulous after party.” I signed up earlier in the week and so far there are over 2000 entrants (not including elites). Looks like a ton of fun – I just hope I’ll be able to enjoy it and race well.

Last week I did the following:

W3D1: 14 18 14 14 and maxed out at 50 [total = 110] – first couple of sets were the toughest, but finished very strong!

W3D2: 20 25 15 15 finished with 50 [total = 125] – another excellent 50 to finish!

W3D3: 22 30 20 20 and 30 [total = 122] – only managed 30 at the end. Not sure if it was fatigue or laziness…

W4D1: 21 25 21 21 35 [123 total] – again, disappointing last set. Must try harder tomorrow.

Speaking of push-ups, sales of my 7 Weeks to 100 Push-Ups book still appear to be going well although it’s a little frustrating that I’ll only receive accurate sales figures from the publisher, Ulysses Press, twice a year. Meanwhile, I’m left trawling the online book stores, looking at sales ranks and any other figures I can get my hands on.

One the most respected online statistics is the Amazon Sales Rank, and it’s reassuring to note that 7 Weeks to 100 Push-Ups is consistently in the top 20,000 – not a best seller by any means, but not bad for a first time author with little to no experience in the publishing game. It’s also cool to see the sales rank dip into the lower numbers (the lower the number, the more book sales) – over the weekend for example, the Amazon Sales Rank was just over 6,000, which basically means at that particular moment in time, there were only just over 6,000 books which were more popular than mine.

Amazon.com is still selling the book at the discounted price of $10.17, so if you’ve been on the fence about making the purchase, now would be a good time to shell out the cash and take the plunge!

One other thing to note is a great review from a reader in Cape Town, South Africa:

Steve Speirs did an EXCELLENT job in compiling a systematic, progressive bodyweight training program. I decided to buy this book after browsing through his following 3 websites….

I’ve read the book through the very first evening after I’ve received it. I always wanted to do a hundred pushups, but I never knew HOW to reach that magical figure. In this book, Steve Speirs shows you exactly how. Step-by-step (or should I say push-up by push-up!). All I can say is: Check out his 3 websites and if you like what you see … buy this book!

I’m hoping that more people who purchased the book will take a few minutes to leave similar feedback on Amazon.com, which in turn should help increase sales. Just think, all I need is one great day where a couple of hundred people buy the book, the sales rank will rocket and I have a best seller on my hands. Keep dreaming eh?

Happy Push-Ups!

Wednesday: I followed up my first run for a week with another supposedly easy four miler. It was actually a little quicker than Tuesday’s run, but frustratingly more of an effort than it should have been. Legs and lungs felt fine, but my form seems to have deserted me for the moment.

Splits: 7:35 7:25 6:53 6:18

Actually, now that I think of it, the same thing happened with my fitness the last time I went to Vegas. Maybe I should have made more of an effort to sneak in a few runs after all…

Thursday: Started off the day with Day 1 of Week 2 of the Hundred Push Ups plan. No problems with the workout and I managed to knock out 30 at the end quite easily.

14 14 10 10 30 [78 total]

After work it was time for a slightly longer run. During the day I had thoughts of logging a ten miler, but 3 or 4 miles into the run, I decided it would be wise to stick to something shorter.

I wore my Forerunner 405, but left the display showing “time of day” so I wouldn’t be forced into a race against the clock. Generally I felt okay, but the legs were definitely not quite back to normal.

Splits: 7:56 7:33 7:39 7:35 7:11 6:59 6:51 7:14 (I’d had enough after 7 miles and decided to shut it down after the 7th mile and cruise home).

Friday: Much better run this morning – 6 miles in the sun in just under 42 minutes. I guess last night’s ice bath and extra couple of hours sleep helped erase the post-vacation grogginess.

Splits: 7:49 7:08 7:02 6:51 6:36 6:21

Followed up the run with Week 2 Day 2 of the Hundred Push Ups. Once again, no problem at all with the workout – 14 16 12 12 and finished with 40. Could have done more, but happy with 94 in total.

So, looking back, the week has been a bit of a struggle. I’m sure long term the rest will be a good thing, but right now I still feel sluggish, my form feels odd and what little speed I had, seems to have deserted me.

Tomorrow morning is a July 4th 5k at Mount Trashmore. Last year I just managed to sneak under 18 minutes by the narrowest margin. A few weeks ago I would have predicted a finish time in the low 17′s, but after my week off and a four days of struggle, I think I’ll be lucky to break 18:00 again.

Whatever the finish time, I’ll be using it as a base for my Richmond Marathon training program which starts on July 6th – thanks to the McMillan Running Calculator and the McMillan Custom Marathon Training Program I purchased last year.

Wish me luck!