Push-Aways: Build Strength & Tone Muscles
PUSH-AWAY: The Easy-Peasy Strengthing Exercise for All Ages + An Invigorating Smoothie Recipe
For info on my book INVEST IN YOURSELF WITH EXERCISE: Tactics to Build the Exercise Habit and Enrich & Energize Your Workouts, available in 3 different formats, including a personally autographed copy, beautiful handwritten notecard, and bookmark from yours truly, click HERE.
Click HERE to watch INVEST IN YOURSELF WITH EXERCISE, my WEBINAR presentation in which I cover all aspects of why, when, how, and where to exercise to get the very best results. I even cover my surefire tips for doing Push-Aways. You'll be inspired to start exercising today or to upgrade your existing exercise program after watching this WEBINAR. Share it with friends and family to inspire them, too.
On the program This Week in America, with host Ric Bratton, we discuss the topic... The Magic of Exercise: Tips for Staying Motivated to Workout. These are tips I've used with clients, friends, and family worldwide for decades and they really work. You will be so motivated to exercise that you'll probably start a workout before the show is over. Share this interview with family and friends.
On another interview on This Week in America, we discuss EXERCISE FOR LIFE covering topics in this book, including how to exercise for peace of mind and equanimity; the best workouts to lose weight, reshape the body, and boost self-esteem; tips to look years younger; natural remedies for lowering blood pressure, cholesterol and anxiety; how exercise bolsters income and brain power, etc. click HERE.
Below is the recipe for RENEW ME Pineapple Green Smoothie. It's excellent to drink before and/or after workouts for endurance and exercise recovery, and it also supports weight loss and vision.
For decades I have been doing Push-Aways, a word I coined in the '70's when I was the first fitness trainer in Los Angeles. I do them anywhere and everywhere I can. They are so simple and effective. Actually, they are simply a modified push-up, which is usually done on the ground. But much of the time, we don't want to get down on the ground to do a push-up when we are outdoors. So a push-away is perfect and lots of fun! Within a few days, you will see your strength improve and you'll be able to graduate to doing more reps on a lower railing, too.
During my hikes and outdoor power walks or jogs, I'm always looking for railings, walls, benches, fences, banisters, tree stumps, and anything on which to support my body weight. I also do them in my kitchen on the edge of the island and peninsula, my office desk, and even on my bathroom vanity. In fact, when I use my personal Transcend Infrared Sauna in my home and my body is warmed up, I do push-aways using the wall and the bench while in the warmth of the sauna. (For my article on !0 BENEFITS OF INFRARED SAUNAS, please click HERE.) The sky's the limit on where you can do push-aways.
Notice this photo of my client Peter above near his home in Malibu. He is using the railing of the walkway to do his push-aways. Vary your arm position. Peter is doing this set with his hands placed under his shoulders. This gets the chest, front of the shoulders, and arms. If you keep your elbows close to your sides, you will also get your triceps (the underneath part of your upper arms). Then after a few seconds rest, do another set with your hands a bit wider than your shoulders, which is great for strengthening all of you chest muscles.
If you are a true beginner—someone who does no exercise—you can start these push-aways using a wall. As you get stronger, do the wall push-away with one arm, as I am doing in the photo.
As your strength builds, look for railings that are lower. Where Peter is standing is a perfect place to start if you are not a true beginner. Keep your feet a few inches apart for stability, your head in alignment with your body, and your body straight without sticking your buttocks outward. Peter's form is perfect in this photo — he is as flat as a board from head to heels.
Notice Angela in the photo above using the tree stump. She is lower than Peter's position, which makes it a more advanced push-away. Her elbows are closer to her body, getting her better results for her triceps.
And Danielle to the side is showing perfect form with her hands farther apart than her shoulders, which pinpoints the chest area more.
Below my client, David, is doing his push-aways in his lovely backyard in England using his garden rockery. I went to England to set up a complete gym in his home's conservatory, and we also put a few pieces of additional exercise equipment in his backyard. I designed a higher, simple push-away bar for his yard which he also uses for warm-up push-aways, stretching, and other exercises. David uses this low rockery for his more advanced push-aways after he's warmed up on the higher bar, and also for step-ups on the other side. Notice his excellent form — his head is in alignment with his straight body as he lowers himself to a right angle at the elbows and then pushes back up. How nice to exercise in the garden!
When I hike or power walk/jog, I find as many places as possible to stop and do a set or two of push-aways and then quickly continue with my hike/jog so I keep it an aerobic workout. Usually, I do 24 reps (start with 12 if you are a beginner and have never done these before) with full push-aways where my elbows go to a right angle. Then I finish off with 12 short pulses, where I stay at a right angle position with my elbows on rep #24 and then do a set of 12 more in a 3- to 4-inch-pulse (short and quick presses). Believe me, you will feel it and you will see positive results (building strength, tone, muscle) within days of doing these push-away sessions 3-6 times weekly.
I encourage you to commit to one month — 30 days of doing push-aways daily. You'll be amazed at how quickly you gain strength and tone in your chest, shoulders and arms. Find ideal places in your home where you can do push-aways. For most people, this would include the kitchen counter or island.
Here to the right is Ashley, doing a push-up in perfect form. If you can do 41 or more push-ups in a row in perfect form, studies say you'll have at least a 50% reduced risk of having a heart attack over those who are unable to do push-ups like this.
RENEW ME Pineapple Green Smoothie
For My Effective Weight Loss Program & Study Using This Simple Recipe, please click HERE.
Fresh spinach, juicy pineapple, and E3 TOTAL BODY BLEND star in this healthy, tropical smoothie. Worried about your vision? Want to support eye health? Spinach is a versatile, healing vegetable which is backed by hundreds of studies and is a premier superfood for good vision. This smoothie also helps with exercise endurance and recovery after your workouts. Within the first week of drinking this delicious smoothie daily, you will notice more energy, better digestion, and more glowing skin.
1/2 cup milk (I use almond milk; also try cashew, coconut or soy milks)
1/2 cup plain Greek yogurt (I use a non-dairy yogurt)
4 cups spinach leaves, washed
1 cup pineapple chunks, drained
1 medium frozen banana, sliced
1 teaspoon TOTAL BODY BLEND powder
Place ingredients in a blender in the following order: milk, yogurt, spinach, pineapple, banana and Renew Me powder, and secure the lid. Blend on high until smooth. Pour into glasses and serve immediately. Renew Me comes from the prestigious nutritional supplement company E3Live. I use many of their products as you'll see if you visit Susan's Favorite Nutritional Supplements and Lifestyle Practices.
For a thicker smoothie, use frozen pineapple chunks as well as the sliced, frozen banana. Make your own frozen fruit for smoothies by cutting up fresh pineapple and bananas and freezing the pieces on a baking sheet; then transfer to a zip-close bag for storage. Drained canned pineapple freezes just as well as fresh. I often buy several bags of organic frozen pineapple chunks to always keep on hand in my freezer.
To thin it out, I add in some purified, alkaline water from my Ionizer Plus Water Electrolyzer in my kitchen pictured to the side. I also drink at least eight glasses of this water daily and wouldn't be without this machine, which I've had for over 15 years. I use the alkaline water for drinking and also for cooking and all recipes, and also for all pets. With a flip of the switch, it makes the water more acid which is excellent for all of my house plants — make them all flourish. For in-depth information on the healing power of alkaline water and how it hydrates, detoxifies, rejuvenates, and energizes the body, please click HERE.
E3 Total Body Blend supports immunity, boosts energy, improves circulation, beautifies skin, supports weight loss, keeps the body healthy, improves endurance, uplifts mood and so much more!
An early morning walk is a blessing for the whole day.
~ Henry David Thoreau
If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.
The reason I exercise is for the quality of life I enjoy.
~ Kenneth H. Cooper
Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
~ John F. Kennedy