Happy Fourth of July!

Happy Fourth of July everybody! As you know The Fourth of July is the holiday that really kicks off summer and is always surrounded by family, friends and “food”! The ritual of a family get together and food goes back even before 1776.  This ritual was established because back in the day families worked for food and basic survival. So coming together and sharing a meal was the ultimate communion. Well today most of us are blessed to have our basics covered.  So I throw out to you a different form of family get together. Create a ritual of activity with your family. Create an annual bike ride. Create a Fourth of July hike or a softball game.  Something even extreme as a family river trip, a  rock climbing adventure or my favorite, a family surf trip or annual ocean paddle. I have these huge soft top long boards that are 12 feet long!  Every year I try to get as many family and friends to do a paddle to the pier and back where I live.  It’s a long paddle and takes a couple hours. Some paddle ocean kayaks and load them up with family. The comradery that comes from this is incredible.  The bonding of a family “work out” goes far beyond breaking bread.  I have had families from different areas bike from where they lived to a neutral camping spot. Some families rode seven days.  Once there, the shared experiences and stories of everyone’s journeys are moments that last a life time and exceed far beyond a nice meal shared together. Anyway, just food for thought....

The Ultimate Butt Blaster Series: Exercise #3

Here is the third exercise in Butt Blaster Series: V-lift. It is both a stretch and a strength exercise.  Here is how you do it: Stand in a V stance (a V stance: this means stand tall, abs engaged, feet pointed outward, and legs slightly wider then your shoulders so you’re making a giant V) while holding medium resistance dumbbells – try 10 lbs to start.  The dumbbells should be held with your palms facing in, the weights touching the front of your thighs. Slightly bend your knees, but keep your back straight and shoulders back.  Now, you want to bend over, but bend from the hip keeping your back completely straight.  The dumbbells that are touching your front thighs almost scrape your body, and follow exactly your toe line all the way down to the floor or as far as your able. Keeping your stomach engaged and your butt lifted, feel your hamstrings stretch all the way out and open up as you stretch towards the floor.  Once you have reached the bottom of the rep pause for a beat, for 5 to 10 seconds, and breathe – but stay tight! Now, leading with the top of your head; squeeze your butt, squeeze your stomach, and lift the dumbbells back up close to your body.  Remember, back straight, and slowly straighten up to your starting position.  At the top of the rep, softly push the dumbbells into your thigh while lifting your butt, not your heels, and squeeze for 5 seconds.  Repeat the sequence slowly for 15 reps. Quick recap of key points: Use your butt, not your...

The Ultimate Butt Blaster Series: Exercise #2

On to the second exercise of the ” Butt Blasting Series “: Dumbbell Step Ups This exercise is a bit more anaerobic in nature and requires major focus. With a medium weight dumbbell in each hand, say 10 lbs, put your right foot flat up on a bench or box.  Roll your shoulders back and engage your upper back, not neck, to hold the dumbbells. Now, with stomach tight, slowly stand up engaging the right butt and entire right foot.  Don’t push up from your toes or knees. Stand all the way and squeeze your butt @ the top of the rep by pointing your opposite toe – but don’t lock out your right knee. Now, slowly come down, counting 5 seconds or even 10 seconds, back to your starting position and repeat the same sequence with the same leg for 15 reps. This should burn like crazy! If it doesn’t, you’re not going slowly enough; you’re bouncing.  So, maybe lower the weight of the dumbbells or lower the height of the bench or box with a step.  If it truly gets too tough, you can spot yourself by bouncing just a little bit off the bottom, but never forget to squeeze @ the top of the rep and keep that foot flat the whole time. Do 15 reps each leg but don’t interchange your leg. You should do 15 reps on one leg and then 15 reps on the other. You want to feel this right in the dimple of your butt cheek.  You should be able to take a magic marker and draw a target on your...