Fitness

Flappy candy ninja crush

Remember when playing outdoors until the sun went down was a daily occurrence? Back when 30 minutes of Nintendo was a treat? I can remember the adults having to find us outside to convince us to hydrate, not with gatorade, fruit pouches or pepsi… just good ol’ water. 

With that said, on this glorious afternoon we didn’t watch a movie or play some flappy-candy-ninja-crush game, we headed out to the woods for some tree loving, dirt stomping exploring!

Two kids, all the dogs, the cat and no surprise to us, Peppa the pig snorted along too! 

 

  

 I was so excited to see that someone had built tree forts out in the middle of nowhere! That was until Lana informed me they were actually hunting blinds. In my world… they’re forts.

  
  What hike would be complete without a silly face piggyback ride?!

  
Or just a free lift during nap time.

  
  
I spy a country kid!

 

What’s on his head? That would be his new found pet turtle named Franklin. Titus with his camo pants, a sun kissed snarle, side kick cat and a turtle hat classifies the following photo as my favorite of the day!

  

Handstand shot!  
The post could end here, but as all country kids know… checking for tics is just a part of the walk!  Toe to head and behid the ears, it’s a partner kind-of-thing. 

 

Tired kids, no tics and a workout for us… success!

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Sweet home… Arkansas?

I’ve returned to stay with my cousin Lana and her family for a well needed visit.  Here’s a post from my last jaunt through these neck of the woods, called Arkie to Okie, crossing state lines.

I recently came from the beaches of Florida where Palm trees populated the skyline and the nearest wild anilmal was a burnt spring breaker playing “Dude, where’s my beer?”. You can imagine how this new setting is refreshing and definitley provides a sense of country comfort. Let’s take a walk!

This house in the woods doesn’t classify as a farm, but there are times I feel like it should. Dogs, cats, chickens, roosters, a goat, duck and one curious pig named Peppa (that follows me on my run every morning).

   

  
 
   

    

  
With an enthusiastic 4 year old boy and a one year old little girl that I nick-named “Spider Monkey”, you’ve got to make time to burn through some energy.  I feel like this front yard is a great start!

   
Yep, that’s a trampoline you see in the distance.  This spring loaded circle-o-fun provides hours of endless games and the appropriate amount of nap inducing entertainment!

Meet Lana and her spirited little boy named Titus (or “Spider Man” depending on the day).

I don’t think anyone can get on a trampoline and not smile… Love. to. Jump!

   

This is my favorite trampoline photo.  A super-mom shining in the moment! 
  Moving on to the next option for kid-fuel ditribution, yard toys!

 

  
  

   

Hopefully tomorrow will bring a long walk and more playtime.  This is all of course dependant on the unpredictable weather of Arkansas.  Rain, sunshine, flash floods, tornado? All possible. We’ll see!

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9 Rounds of glorious sweaty smiles

I’d like to start this post out by acknowledging that although my opinion on nutrition and fitness changes as life presents new chapters, I still try to maintain a well rounded lifestyle.  If it be a new workout, a fresh cooking idea or some crazy cleanse, I generally tend to try anything just for the adventure of it.

For those of you that haven’t seen me through my stages of exploring health, here’s an extreme difference (and never shared before) variations in my fitness.
  

Putting the equally important side of “diet” aside, I’m going to focus on an energetic workout that has added a new element to my routine.

9Round is a specialized program dedicated to providing a unique, fun and challenging workout that guarantees results. It combines “old school boxing” and traditional kickboxing with interval cardiovascular and strength training. You’d think with only 9 rounds that you would get bored of the cylce, but day to day, I rarely did the same thing twice. New, fresh and heart pumping! 
  

Things I love about it:
1. It’s 30 minutes! You arrive, wrap your hands and start your workout. Since they have a bell controlling your rotation, you’re guaranteed 9 rounds of incredible challenges with 30 seconds between each set. Side note, the 30 seconds is not a resting period… Oh no… They call out a fun (ha, ha, ha) element of activity for you to sweat through. Examples: squat jumps, push ups, plank hold, sprints or my personal favorite plank jacks. What’s that? Hold a plank and jump your feet apart and together.
  
2. Class time? Nonsense. During opening hours, you show up when you want and start as soon as the next 3 min bell rings. 30 minutes later, you’re out the door! 
3. You have the option to go around as many times as your little body can endure. 9 rounds and you’re still a champ? Go again!
  
  
4. The beats! We all know music can enhance the mood and increase the vibe, so they let it rock… or hip hop, or old school R&B, funk or classic jams!

5.The coaches are what I consider to be motivational. They set the bar higher than you desire, then applaud you when you exceed it. Fierce, gentle and supportive are the words that come to mind when I think of my 9rounds family.

The top before/after shot is the owner of the 9 Rounds in Folsom, California. Victoria continuously encourages all of her members with an enthusiastic energy that is undeniable… and who wouldn’t want to workout harder for a coach with arms like that!?
  

Don’t live near Folsom? No need to fear, they’re everywhere! Check out the main website at www.9round.com   for other locations and more detail about this superstar program.
Dear Victoria and friends that I call my coaches, you’re unforgettable smiles and welcoming support has made an impression on my daily routine.  Although I’ll be away for some time, I will definitely incorporate your workouts within my fitness from abroad. Cheers to you and your life changing attitude!

Sincerely,
(Appropriately nicknamed)
Free Spirit 



 

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Janae González… A Rising star.

Just one of the many reasons I value my years of teaching gymnastics is to have had the opportunity to watch the students develop into fantastic young adults and superb athletes. I’ve gotten to witness these talented girls arrive at full ride scholarships, nursing, paid modeling, fashion design, photography, coaching, to even world traveling.  

My girls (as I selfishly like to claim) have grown into positive contributing members of this huge planet and I couldn’t be more proud!  If I made the time to write about each one of the hundreds (no exaggeration) I’d have to change my blog to “Their happy trails“.

Today I want to highlight a young woman that I connected with when she was still learning long-division and cursive writing. A few cartwheels and a bright smile gave me no doubt that this little stud would grow beyond the small gym we met in.  Janae González is the fourth smile from the left.



Following a succeful gymnastics stretch, a different sport captured her heart and behold… Another natural ability was exposed! What’s in the future moment for this vibrant super star? Soccer!



Having already particiapted in the U17 Women’s World Cup for Mexico, she’s been eagerly invited to represent and play for a U.S. College.  Since I’m not the first admirer to write about this spectacular girl, you can easily search her name to find out the list of incredible steps she’s had in her blossoming career. Check out her already buzzing energy with Santa Clara Broncos!

Here are a few shots from the World Cup.



Now to a point that is equally impressive, in which I’m most proud to introduce to you.  When this driven little lady isn’t studying, practicing or playing, she’s working in the world of donations. A few years back Janae and her older brother started JC4K. The goal is to collect new and/or gently used soccer gear and toys to give to those that are less fortunate. Through the years, they  have sent gear to Mexico, Ethiopia  and throughout the U.S. 

Here’s a video of the kids receiving just a portion of their collections: JC4K donation video!



Janae, you are a prime example of the bright light that our world needs to be surrounded with. Your heart seems to shine in the right place, and your smile confirms it all. Happy birthday sweetness… Keep spreading the love!

A special thanks to her mom and family. You’ve encouraged this spirited girl not only as a daughter and a sister, but as a productive individual. Looks like she has the right balance of deep roots and wide-spread wings… I’m so thankful to have been a small part of her beautiful path and now I’m looking forward to seeing where it leads. Cheers to you all!

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3 challenges for 365 days

Starting off the new year always seems to be an appropriate time to set goals. Large, short term, serious or funny…. Why not? I chose 3 different resolutions to suggest to you. Take ’em or leave ’em, but check it out!

#1- FITNESS
We all know working out can be a struggle. If it be making time for it, finding the drive for it or simply getting it done. The reason I’m sharing this next idea is because it’s easy (woohoo!) and it involves music which generally stimulates the body anyway.

The challenge: do a non-stop workout for an entire song. There’s several different ways you can approach this. Maybe choose just one movement and do it until the song is over, for example push ups. Move your hands close then far, elbows in then out… Just keep pushing until the song ends. Another option would be a variety of movements in sequence. Example 20 push ups, 30 squats, 50 crunches, etc.

Care not to create your own routine? You can always search my fitness page for ideas, a great example would be the workout in El Salvador. Need more? Allow Google to help out. Simply search “3 minute workouts” and I’m sure you’ll get plenty of creative burners!

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#2- FINANCES
This is a popular program that has been pinned all over the place and there’s a good reason why! What will you do with $1,378.00?
A. Find a jar, bucket, box, can, bag, bottle… Pretty much anything that can hold your currency.
B. Decorate it! Or not…. But if you have the time, I say grab a friend, a beverage of choice and get lost in glitter glue and markers.
C. Drop the funds! Instead of putting a random amount of your change in, make a purposeful donation to yourself and watch the balance grow! It’s suggested to start with $1 and add to the amount weekly.

Did you get a chunk of funds from the holiday season? Reverse it then! Do you often get caught with your hand in the cookie jar? Skip the jar and go to the bank instead! Check out this site for the pro’s and con’s of both options.

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#3 FUN
Take a picture a day, that’s it! No, not a selfie with your bestie every morning. Find animals, traffic, strangers, buildings, landscape, signs… Then at the end of the year, recap 365 days of random photos. Here are a few of my favorites from the years!

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Happy: feeling or showing pleasure or contentment.
New: not existing before; made, introduced, or now for the first time.
Year: the time taken by a planet to make one revolution around the sun – 365 days.

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32 candles on 32 peddles

For my birthday this year, my only request was laughter. Comedy, friends, music… Anything was acceptable as long as smiles were included! Solution? A 15 person bicycle!

Sac Brew Bike is a company located in Sacramento that provides a man powered bike that seats 15 plus a driver. The faster you peddle, the quicker you go. A professional driver (not me) takes your group to designated locations for each pit stop. Saddle up, buckle in and peddle away!

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Side note: The mustaches seen on most of us were grown within seconds using adhesive and slight pressure. More about that later.

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Leave it to me to underestimate the amount of super-friends that would show up rain or shine. With a bike that seats 15 and 18 amazing friends, I was fortunate that three of them had brought their own bikes to meet up with us. Thus, we now have a crew following the beast. I’m secretly thankful this happened as we took turns on the single bike which was just as much fun!

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Back to the staches… We were debating on superhero capes or party hats when my dear friend Liz simply helped the decision and suggested mustaches. Brilliant! You really can’t take yourself serious when rockin the fur below your nose.

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Here are some random photos taken at a few of the pubs. No captions needed…

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Dear birthday-cycle crew, you absolutely made this event most memorable and entertaining… Couldn’t have done it without you (literally, the bike wouldn’t of moved). The laughter and jokes with open minded, mustache wearing friends was exactly what I wished for. Thank you so much for trekking out in the rain and bringing your positive energy in addition. I love you all!

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Run to feed the hungry 2014

Last year for this glorious holiday, I was in Japan eating sushi by myself watching the movie Elf with subtitles. It was perfect! This year, I’m thankful to have a new experience that went something like this:

Run to feed the hungry is a 10K Run & 5K Run (or walk) to support the Sacramento Food Bank & Family Services. This is the 21st annual event and it hit records with nearly 28,000 participants, making it the largest Thanksgiving run in California!

I was up and out of the house by sunrise to meet up with friends.

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Due to parking and the lack there of, we chose to take a very entertaining bike ride that led us to the starting point of the 5k run (or race, or walk or crawl… you’re choice)

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Fun Fact:
Thanksgiving was meant to be a fast, not a feast. The settlers at Plymouth Rock mostly recognized “giving of thanks” in the form of prayer and abstaining from food. But the Indians who joined the pilgrims for their 3-day celebration, contributed their own harvest traditions called Nickommoh meaning “to give away” or “exchange”. A festival of dancing, games and feasting!

Here we waited for our group to gather so we could begin the race!

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A bit of a late start but I must admit, we weren’t racing this run… Simply enjoying the event with wonderful friends!

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Fun Fact:
In 1953, someone at Swanson overestimated (by 260 tons!) the amount of turkey Americans would consume that Thanksgiving. Gerry Thomas recovered this mistake by ordering 5,000 aluminum trays, recruiting an assembly line of women and began creating mini-feasts of turkey, corn-bread dressing, peas and sweet potatoes — creating the first-ever TV dinner!

Along this walk, you’ll spot all ages in bundles of families, friends, fitness groups, business partners and more. Even a few paw babies too!

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Fun Fact:
In 1982 Thanksgiving fell on November 25th and viola… I was born! (My mom may have a slightly different version).

I know a little lady who slept well this night. Who wouldn’t want to play in those leaves?!

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Handstand time… Looks like we started something!

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Fun Fact:
More Americans are trading in the original Butterballs for Turduckens. A what? Picture this: a turkey stuffed with a duck stuffed with a chicken. Genius or too much? No comment.

Almost done!

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We took our time to make sure there was proper clean up and to help guide the cop cars through the finish line. (In other words they were telling us to hurry up because the race was over).

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Fun Fact:
The woman who wrote the classic nursery rhyme “Mary Had a Little Lamb” also played a role in making Thanksgiving a national holiday. After a 17-year letter-writing campaign, magazine editor Sarah Josepha Hale finally convinced President Abraham Lincoln to recognize the historic tradition. Go Mary!

Success!

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A special thanks to JC, Kate, Hayden, Katie, Austin, sis and the EFP crew for the amazing kickstart to this magical holiday!

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Beaches, boats and ballads.

I finally arrived in Florida to visit my marvelous mom and naturally, we had our toes in the sand within moments of my arrival.

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Surprise for me! On this night we got to go to a show of my ultimate favorite local band, Heritage! You may remember these quality fellas from the post, “A man becomes what he thinks about”. With music that feeds the soul and energy that boosts the mood, you really can’t go wrong by surrounding yourself with their unique vibe!

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This is my favorite photo of the evening simply because of the bright smiling blonde enjoying the music. Priceless!

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Who’s this? No seriously, you can barely see us… but standing next to me is a fine gentleman by the name of Tyler. Within moments of our first eye contact, the conversation was flowing as if we’d known each other for years.

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2 days later

Did I mention that this new pal wake boards? With my quick acceptance to his casual offer, I found myself on a boat with non other than fun loving Tyler and a handful of his closest buddies. Yep, it happened.

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The drive inland takes us lakeside to a perfectly placed country house that just so happens to be the home of Andrew. I didn’t ask permission to expose his full name or his professional past… Let’s just say some may consider him to be “kind of a big deal”. (To be said sarcastically but half way serious).

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Time to suit up, stretch out, get wet and throw some tricks! I’m speaking in regards to their abilities of course. Mine would go more like, “Suit up, cross your fingers, get cold and score some bruises!”. Either way, good times all around.

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I forgot to have someone snap a picture of me doing super-skills (ha.ha.ha), but I did snag a few sweet ones of the boys!

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Check out the clouds in these next photos. Definitely a typical Florida sky showing signs of potential rain with a side of rolling thunder!

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That’s our cue to head in and tie up. My curiosity peaked when I couldn’t see a dock, but was quickly tamed when they informed me of the plan. His backyard had flooded a bit which made for a smooth transition from boat to water… to slimy mud… to grass… and finally to his deck. Ignoring the idea of water moccasins tangling between by ankles or swamp alligators sniffing out my new lotion, I jumped off like the rest of them and made the trek towards his house.

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With the barbecue fired up, we made time for quality conversation and an assault attack of some yellow flies (please google them if you’ve never heard of these aggressive insects). Not pictured below was the entire group running, swatting, slapping and yelling threatening phrases at these vicious little creatures!

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The sunset brought a calm ending to an energetic day and the perfect opportunity for a handstand.

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Much gratitude for the open invitation and hospitality shown by this group. I look forward to the next adventure… Soon to come!

ADDITION:
A week later, I got to head out again except this time there was twice as many riders and some of the best in the world (seriously). These famous athletes were shooting film to promote next seasons gear. From England to Australia and a few Cali kids, this boat towed some extreme talent and I was lucky enough to observe!

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Without much explaining, here are some photos I captured throughout the day. I’m sure they’re not as incredible as the ones snapped by the professional (that’s using a waterproof-inspector gadget camera getup), but hey…

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Positive people, amazing wake boarders and another event in which I was honored to be a happy little fly on the wall.

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Creative color of the day…

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2013 Handstand of the year! The nominees are…

Thank you so much for the suggestions on this round of handstand of the year! After reading all of your input and reminiscing on the priceless moments that went into capturing these actions shots, I’m honored to present you with the official nominees for 2013. So please take a hard look (or just a quick glance) and vote for your favorite(s) by clicking on the poll at the bottom of the page. Winners will be announced on February 1st! 


 Santa Catalina, Panama

 

Cusco, Peru 


Thimble Islands in Connecticut, USA


Stonehenge in Wiltshire, England


Temple in Angkor Wat, Cambodia

 

 


 San Francisco California, USA


Cathedral in Cologne, Germany


Chaing Mai, Thailand

 

 Mahogany Cathedral at Cherry Tree Hill, Barbados

 

 Family support in Agra Oklahoma, USA

VOTE HERE!

 

 

 

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Work out and rest up in Asian airports

I haven’t been posting much on the specific topic of fitness from a backpack, so I thought I’d share a quick workout that not only gives the body some activity, but helps pass the time during long layovers.

Step one: Search the airport for an open area with minimal people (for their safety and yours) with different heights to work off of. Ex: chairs, stools, curbs, poles, planters, etc.

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Da Nang, Vietnam (waiting for my flight to Ho Chi Minh)

I scored on this one as I found a huge stair case, bonus! What’s this at the bottom? An empty gate with several seats, double bonus!

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Since the workouts themselves weren’t going to be the most intense, I used the staircase for an interval style of training. A set of chair reps followed by a sprint up the stairs followed by a “break” walking back down the steps.

20 lunges per leg…

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Then sprint up!

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20 push-ups… Sprint!

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40 dips… Sprint!

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100 Flutter kicks… Sprint!

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Repeat 3x’s (or until they announce “final call” for your flight, then you finish with a sprint to the gate while searching your carry-on bag for your boarding pass and trying not to loose your flips). I made it.

Ho Chi Minh, Vietnam (waiting for my flight to Bangkok)

I didn’t find a wicked stair case or an empty terminal, but I did come across a bare wall standing next to a step. Success!

Calve raises

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Wall sit

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Silly pose for fun

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Leg raises

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Handstand, why not?

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I looked over at this bench for a cool down and also spotted a hip height bar… Score!

Tuck-ups (or crunches) and a side plank

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I always carry an elastic band with me (feel free to laugh here) and this bar made for a perfect base so I could due some bicep curls!

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Now stretch it all out…

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4 airports, 3 workouts, 2 flights down and one to go. Time for sleep before my final flight to Chiang Mai… this evenings bed is a window seal of the Bangkok airport. Good night!

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