Tona’s Fitness Warriors

Tona’s Fitness Warriors Health and Wellness through fitness and food

💜 There’s more than one way to do a push-up!One of the best things about push-ups is how easy they are to modify. Whethe...
08/31/2026

💜 There’s more than one way to do a push-up!

One of the best things about push-ups is how easy they are to modify. Whether you’re building strength for the first time or ready for a bigger challenge, there’s a variation that can meet you where you are.

💪 Traditional: A full-body challenge for upper-body and core strength.
💜 Bent knees: Reduce the load while still getting stronger.
🙌 Bench: Elevate your hands to decrease resistance and focus on good form.
🏠 Wall: A great starting point for building strength and control.

For our 31 Push-Ups for 31 Days Challenge, ALL of these count! The goal was never to see who could do the hardest push-up. It’s about getting stronger, staying consistent, and finding movement that works for your body.

Start where you are. Use what you have. Do what you can. That’s what being a Fitness Warrior is all about! 💜

📩 Get your FREE Fitness Tracker PDF! Sign up for Tona’s newsletter here:
https://www.tonasfitnesswarriors.com/

🎥 Join when you’re ready!
Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

💜 Wall push-ups prove you don’t need to get on the floor to get stronger!Wall push-ups are an accessible, low-impact way...
08/28/2026

💜 Wall push-ups prove you don’t need to get on the floor to get stronger!

Wall push-ups are an accessible, low-impact way to work your upper body while also practicing stability and control. They’re especially helpful if traditional push-ups aren’t comfortable or you’re just beginning to build your strength.

With every rep, you’re working toward:
💪 Stronger arms, chest & shoulders
⚖️ Better balance and stability
💜 More confidence with everyday movement
🙌 Strength that supports your independence
🦴 A joint-friendly way to keep your body moving

And for our 31 Push-Ups for 31 Days Challenge, wall push-ups count just as much as any other variation! The challenge is about showing up, moving your body, and doing what works for YOU.

Start where you are. Use what you have. Do what you can. 💜

📩 Want more encouragement from Tona? Sign up for the newsletter and get your FREE Fitness Tracker PDF:
https://www.tonasfitnesswarriors.com/

Small steps. Big changes. Stronger YOU! 💪

🎥 Join when you’re ready!
Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

💪 Ready to level up those push-ups?Military-style push-ups are a classic strength-building move that challenges your che...
08/26/2026

💪 Ready to level up those push-ups?

Military-style push-ups are a classic strength-building move that challenges your chest, shoulders, arms, and core — and they’re another great option for our 31 Push-Ups for 31 Days Challenge! 💜

The goal isn’t to compete with anyone else. It’s to challenge yourself and keep building on what YOUR body can do.

Push-ups can help you:
💪 Build upper-body and core strength
⚖️ Improve stability and body control
❤️ Support an active, healthy lifestyle
🙌 Build confidence in your strength
💜 Maintain the strength you need for everyday independence

Can’t do a military-style push-up yet? That’s okay! Use the wall, a bench, your couch, or your knees. Every modification counts. Every rep counts. Every little bit of progress counts.

📩 Get your FREE Fitness Tracker PDF! Sign up for Tona’s newsletter here:
https://www.tonasfitnesswarriors.com/

Challenge yourself. Embrace the power within. Keep pushing forward! 💜

🎥 Join when you’re ready!
Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

To all of my students!! The schedule for Monday Labor Day
08/26/2026

To all of my students!! The schedule for Monday Labor Day

💜 Knee push-ups are still push-ups — and they’re a fantastic way to build strength!If traditional floor push-ups aren’t ...
08/24/2026

💜 Knee push-ups are still push-ups — and they’re a fantastic way to build strength!

If traditional floor push-ups aren’t right for you, dropping to your knees can reduce the load while still working your chest, shoulders, arms, back, and core. 💪

Knee push-ups can help you:
💪 Build upper-body strength
⚖️ Improve stability, balance & coordination
❤️ Support overall heart health
🦴 Strengthen your body with a lower-impact modification
💜 Build confidence as you get stronger
🙌 Maintain the strength you need for everyday independence

If you’re taking part in our 31 Push-Ups for 31 Days Challenge, remember that you can modify your push-ups! Wall, bench, couch, knee, or traditional — do what works for YOUR body.

📩 Get your FREE Fitness Tracker PDF! Sign up for Tona’s newsletter here:
https://www.tonasfitnesswarriors.com/

Start where you are. Do what you can. And keep that body in motion! 💜

🎥 Join when you’re ready!
Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

💜 No floor required to build strength!Bench or couch push-ups are a great way to modify the traditional push-up while st...
08/21/2026

💜 No floor required to build strength!

Bench or couch push-ups are a great way to modify the traditional push-up while still giving your upper body and core a solid workout. The higher surface makes the movement more accessible while allowing you to work at YOUR level.

Regular strength-building movement can help:
💪 Strengthen your chest, shoulders, arms & back
⚖️ Improve stability and balance
❤️ Support heart health and circulation
🦴 Build strength with less stress on the body
💜 Boost confidence in everyday movement
🏠 Support the strength you need to stay active and independent

And remember — modified push-ups absolutely count! If you’re participating in our 31 Push-Ups for 31 Days Challenge, use a bench, couch, countertop, wall, or whatever modification works best for you.

📩 Get your FREE Fitness Tracker PDF! Sign up for Tona’s newsletter here:
https://www.tonasfitnesswarriors.com/

Small steps create BIG strength. Keep that body in motion! 💪💜

Stay strong. Stay active. Stay independent.

🎥 Join when you’re ready!
Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

💪 Push-ups don’t have to happen on the floor to count!A bench, countertop, sturdy chair, or even a wall can help you mod...
08/19/2026

💪 Push-ups don’t have to happen on the floor to count!

A bench, countertop, sturdy chair, or even a wall can help you modify your push-ups to meet your body where it is today. What matters is that you’re moving, building strength, and staying consistent!

Modified push-ups can help:
💜 Build upper-body strength
💙 Improve balance and stability
❤️ Support heart health
💚 Maintain strong bones
🧡 Boost mood and energy
💙 Keep you active and independent

And if you’re joining us for the 31 Push-Ups for 31 Days Challenge, remember: ANY kind of push-up counts! 🙌 Modify when you need to and keep that progress going.

📩 Want more ways to keep your body in motion? Sign up for Tona’s newsletter and get your FREE Fitness Tracker PDF:
https://www.tonasfitnesswarriors.com/

Start where you are. Use what you have. Do what you can. 💜

Stronger today. Brighter tomorrow.

🎥 Join when you’re ready!
Join Tona’s YouTube channel to get access to perks:
https://www.youtube.com/channel/UCOxcpkXsfj_b3SvITLW__eQ/join

Stronger at Any Age! 💪💜Who says you need a gym to get stronger? A simple park bench can be a great tool for modified pus...
08/17/2026

Stronger at Any Age! 💪💜
Who says you need a gym to get stronger? A simple park bench can be a great tool for modified push-ups that help seniors build upper-body strength while working on balance, stability, and confidence.
💪 Strengthen your arms, chest & shoulders
⚖️ Improve balance and stability
❤️ Support cardiovascular health
🦴 Encourage weight-bearing movement
😊 Boost mood, energy & confidence
🌟 Support independence and everyday movement
Start where you are. Use what you have. Do what you can. Every push-up is a step toward staying strong, active, and independent!

Hear from other Fitness Warriors:"Hi, Tona:My wife and I, both 79 years old, want to thank you for your Tona For Seniors...
08/17/2026

Hear from other Fitness Warriors:

"Hi, Tona:

My wife and I, both 79 years old, want to thank you for your Tona For Seniors 2 video. We started watching it upon the recommendation of a friend when Covid was getting going. Doing your exercises with you and your class, usually twice a week, were highlights of our week.

Now, 6 yrs later, we’re still doing it and we still love it and get a good workout. At least in part, with encouragement from our abilities to do your workout, my wife Laura, is now doing a pretty intense additional workout twice a week with a wonderful personal trainer at a local gym and I’m fortunate to also work out at a gym and to do 3 mi walks once or twice a week (recent time, 14.4 minutes/mile for the 3.3 miles!)

I also want to thank you for your relaxation/mindfulness session at the end of your video. Instead of imagining being on a beach, though, I imagine sitting on a bale of hay on a hayrack in the middle of a hayfield as I did when I was a teenager when we were baling hay on our farm in Illinois. I don’t take in the scents of the beach, but those of the hay.

Finally, thank you for the quote from Eleanor Roosevelt. We hadn’t heard it before. I love it. I’ve shared it with our kids and grandkids and our friends and sometimes incorporate it as a Unitarian Universalist-style prayer before special meals.
Hope that you are doing well, Warrior!"

~Bill and Laura S
MARYLAND

08/17/2026

Day 17 of 31 days of 31 pushups, Fitness Warrior Jennifer.

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