The Healthy PUSH

The Healthy PUSH

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The Secret To A Top Athletic Performance Is Hip Mobility-25 minute Hip Sequence

February 27, 2012


I always perform better when I pay some attention to my hip mobility. Before each workout, dedicate 5 minutes to your range of motion and hip flexibility by selecting a few of the moves from this sequence. Do this routine in whole from time to time to. You will notice you won’t need to warm up as long and you will perform better during exercise. [Especially good for runners!]

The Healthy PUSH


Kettlebell Squat Thruster Exercise as seen in The Healthy Push workouts.

The Kettlebell Squat Thruster is a high intensity full body strength exercise with an emphasis on your shoulders, quads, glutes, hams, and core.

  1. Clean a kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrists as you do so. This will be your starting position.
  2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
  3. At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press the kettlebell overhead by extending your arms straight up, using the momentum from the squat to help drive the weight upward.
  4. As you begin the next repetition, return the weight to the shoulder. (repeat on other side) (you may also use dumbell if no KB is available).

If you feel this directly on your abs you are doing it right.

The Healthy Push is LOVING yourself enough to PUSH yourself.

You can always expect to receive fun tips like this during training. If you haven’t signed up you may do so here: PUSHme Personal Training.

Ask Coach-Q&A:

Do you have a question regarding training, nutrition, motivation, or technique? Just ask the coach. (*)

Related Links:

The Pre Fight Night Workout (Endurance WOD). Saturday Weekend Warrior Series.

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How To: Kettlebell Squat Thruster Tabata (with demo).

January 30, 2012


The Twisted Root Ab Exercise as seen in The Healthy Push workouts.

The twisted root is an ab exercise with an increased
resistance load using body weight.

  • You will begin by laying flat on the ground with both hands behind your head and your elbows in.
  • You will cross and bend your legs left over right as intertwined as you possibly can.
  • Use your top leg as deadweight allowing only the bottom leg to bear the load.
  • Contract your abs and meet your elbows to your knees lifting your shoulder blades off the ground keeping your lower back flat.
  • Lower your legs and torso back to the ground.
  • Do on set of 10-15 or until you can’t do anymore. Repeat by crossing your legs the other way.

If you feel this directly on your abs you are doing it right.

The Healthy Push is LOVING yourself enough to PUSH yourself.

You can always expect to receive fun tips like this during training. If you haven’t signed up you may do so here: PUSHme Personal Training.

Ask Coach-Q&A:

Do you have a question regarding training, nutrition, motivation, or technique? Just ask the coach. (*)

Related Links:

Crossfit+ Classes/ Running Team now offered in Puerto Madero & Recoleta.

The Pre Fight Night Workout (Endurance WOD). Saturday Weekend Warrior Series.

The Healthy PUSH | Promote Your Page Too

Follow Me on Pinterest

How To: The Twisted Root Ab Exercise (with demo).

December 9, 2011


The Push Up Kick Hold (Workout Addition) as seen in The Healthy Push workouts.

This is a great upper body core workout with a focus on your obliques. You will feel this in your obliques, lower back, chest, triceps, and shoulders. 

Position: Start by doing a standard push up. Once you return to the top of your pushup you will kick your right leg under your body, across, and up. Your eyes should be looking down and across at your foot and you will hold this pose for a short moment.

Return: Swing leg back to start position and continue into another push up. Repeat kick and hold on the other leg. This concludes 1 rep. Be sure to engage your core and maintain good posture during your push up. Do not hold your breath while holding your pose.

The Healthy Push is LOVING yourself enough to PUSH yourself.

You can always expect to receive fun tips like this during training. If you haven’t signed up you may do so here: PUSHme Personal Training.

Ask Coach-Q&A:

Do you have a question regarding training, nutrition, motivation, or technique? Just ask the coach. (*)

Related Links:

Crossfit+ Classes/ Running Team now offered in Puerto Madero & Recoleta.

The Pre Fight Night Workout (Endurance WOD). Saturday Weekend Warrior Series.

The Healthy PUSH | Promote Your Page Too

Follow Me on Pinterest

How To: The Push Up Kick Hold Workout Addition (with demonstrations).

December 6, 2011


The Hip Mobility Warm Up Routine as seen in all The Healthy Push workouts.

A good way to start your exercise routine is with a dynamic warmup. This particular routine will Increase your hip mobility and your range of motion.

  • Begin with a side lunge.
  • Shift your feet and drop into a cricker stretch.
  • Take your right arm to the outside of your knee and look over your right shoulder.
  • Drop your hip as low to the ground as possible while extending your leg.
  • Next, swing your planted leg in for the pigeon, make a nice tall chest applying your weight back.
  • Stretch it out still applying your weight on your rear.
  • Quickly swing your leg in to the frog pose driving your weight down and back.
  • Open your knees as wide as possible.
  • Pick yourself up into a low crouch for 10 duck walks. Stand and repeat 3 reps on each side.

The Healthy Push is LOVING yourself enough to PUSH yourself.

You can always expect to receive fun tips like this during training. If you haven’t signed up you may do so here: PUSHme Personal Training.

Ask Coach-Q&A:

Do you have a question regarding training, nutrition, motivation, or technique? Just ask the coach. (*)

Related Links:

Crossfit+ Classes/ Running Team now offered in Puerto Madero & Recoleta.

The Pre Fight Night Workout (Endurance WOD). Saturday Weekend Warrior Series.

The Healthy PUSH | Promote Your Page Too

Follow Me on Pinterest

A Must Have Workout Addition. How To: The Hip Mobility Warm Up Routine (with demonstrations).

December 6, 2011 — 1 Comment

Do you stretch before your workout? Let me talk you out of it.

November 8, 2011 — 8 Comments


Have you been skipping your ‘hasbeen’ pre-workout stretching routine? You might have been doing something right.

An athlete is flexible, there is no doubt. It is the basis of good form, top speed, muscle growth, injury prevention and endurance without failure. However, stretching before a workout can hinder your performance. The reality is that there are better ways of warming up than static stretching and in fact, if you start a workout  with a static stretch routine you can end up slowing yourself down or straining a muscle that isn’t ready. This doesn’t mean skipping stretching all together. No way! Instead, do your static stretching post-workout when your muscles have been warmed up and oxygenated.

At the beginning of a workout I suggest a dynamic warmup routine instead of static stretching. This will get your body conditioned while slowly increasing your heart rate and pumping your blood. Doing it this way, your muscles will get the oxygen and nutrients they need to perform when you ask them to.

There are many dynamic warmup moves you can put together for a routine, but be sure to get the lower back, leg muscles, and all your joints moving. A routine I often refer to is here and I make my clients spend at least 10 minutes performing the routine.

As I mentioned before, flexibility is the basis for performance; however, there must be a balance between flexibility and stability to keep you from injury. You want to be a sturdy athlete and sturdy athletes have joints that have strong muscles surrounding them. The strong muscles won’t allow the joint to move into dangerous ranges that can over stress the vital tendons and ligaments. If you want to maintain your athleticism and agility, like a pro, I recommend a minimum of 2 compound exercise workouts per week (I will accept a power yoga class). For a good example of what one of these workouts looks like, check out one of my favorites:

You are a Force. All-Bod-WOD. A Champion’s Workout of the Day (WOD). A Healthypush.com Original.

LOVINGyourself is PUSHINGyourself.

You can always expect to receive fun tips like this during training. If you haven’t signed up you may do so here: PUSHme Personal Training.

Ask Coach-Q&A:

Do you have a question regarding training, nutrition, motivation, or technique? Just ask the coach. (*)

Related Links:

Crossfit+ Classes/ Running Team now offered in Puerto Madero & Recoleta.

The Healthy PUSH | Promote Your Page Too

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(*PUSHadvice from the coach is intended as general training information and you should use at your own risk. Your specific training and nutrition should be addressed to your personal health care provider. Specific questions relating to your specific training, health, injuries, diet, and nutrition should be consulted with your health care provider.)