Hey everybody. Hip to the Bosu to help support a little side stride. Capture the core and hips one rep at a time. Get in motion and make it a beautiful day!

Special sled pull. So many ways to put the TRX straps to work. Once again I hooked them up to a Rogue sled and away we go. 

Back it up slowly, with purposeful steps engaging our back as those arms start low, then straight and then put 'em up! 

You could drag a 25 lb. plate, 45 lb, heavy bag, an old TV. Whatever helps you get the work in to strengthen your shoulders, back and posture.

You can drag anything you want around today or you could talk to somebody about it. Anybody. Just voicing it to another cuts it in half. 

Step by step, get in motion and make it a beautiful day!

If yer gonna ride - ride the core horse.

Trying to go after some more core with a twist, literally - my legs around the band maintaining space between my knees. Ain't no party like a banded core party and a banded core party don't stop...until your tummy tells you. And it will.

This should be the only thing you fight today. The space between your knees. May that be the only space around you today that creates a struggle. If you take some action today, even work up a sweat, that space between our ears will fill up with good stuff.

Get in motion and make it a beautiful day!

construction of the Clean.
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No. With the dumbbell. I had fun with some downtime in the gym and found myself with a Bosu ball and a dumbbell. What's a dummy to do. Break it down. My desire to work my shoulders, but not wanting to stand there or worse, sit there - I took a half-kneeling position on the Bosu. This created the opportunity to focus on my balance, how I was engaging certain muscles and presented a challenging way to Clean.

You want to make it a great day? Clean your side of the street. All we can really do is control our attitude and actions. If we pay attention to those places that need to be paid attention to within ourselves our outlook and actions toward others gets a bit brighter, a bit more worthwhile if not at the very least a bit more reasonable.

You have a bunch of reasons to get in motion and make it a beautiful day!

Pump it out, one step at a time!

Always trying to side step responsibility and push things away. Sound familiar? I hope not! Showing up today for my wife, colleagues, clients, family and friends may take some extra effort every now and then but we shouldn't seek to avoid people or push them away with our expectations and attitude. This is not a learn to love moment. It is taking a moment to learn to recognize the how and why I think it would be easier to side-step and push away. Usually fear pops up. Sometimes annoyance because people aren't doing what I would rather them do or how I would rather them do it.

That's on me. And for me it is a daily necessity to get in motion and take action. So if I am thinking about side-stepping and pushing away why not make to my benefit! Band up the feet for extra glute activation and pick up a plate...of weight and get to stepping and pressing. With each step, back and forth keep the core tight breathing through the motions not with the rep. Steady in and steady out.

If we take action to improve our physical well being our mental well being has a better chance of staying positive. Get in motion and make it a beautiful day!

Christmas in...August when sleigh bells ring are you listening. Missing the sledding season - not so much but spending the off season moving a sled is gift that will keep on giving.  Inspired by a lateral sled push video that I have since lost track of (and will do my best to find it in my twitter feed) I set up a resistance band between the sled posts. 

Keeping the hips square, core engaged, shoulder, elbow and wrist stable we move that sled forward and walk it back with a front crossover step. 

Step by step - get in motion and make it a beautiful day.

No rifle needed for a biathlon-esque workout. I like the fast to slow, slow to fast combo of cardio and strength training. Stop to start, high to low, fast to slow is the way to go to mix it up.

Using the skier, get the heart pumping and then set up in a pistol position to Shoulder Press a landmine barbell and a Single Arm Dumbbell Chest Press. A minimum amount of rest keeps the pace up. Take time to control your breathing, aim and fire up the weight. I'm on a one arm at a time kick for the moment.

No skier - hit the rower, do jumping jacks, jump rope, versa climber...take a lap, whatever - be in motion for a minute. I like the full body exposure be it skier or rower. As for moving weight, with the landmine press I am stabilizing from knee to shoulder pulling the weight down. Keep good form up and down, controlling the weight.

For the Dumbbell Bench Press I throw in a trick I was shown using the knee to efficiently move the weight into and out of the horizontal position. Be efficient and effective in your effort to pump and press, fast to slow, while making it a beautiful day to get in motion!

Hey everybody. In my youth I was privy if not prone to twists, sprains and breaks of the ankle and foot. The cause being fearlessness and a late-bloomer Napoleon complex kamikaze sportsing* style. Blessed to be mobile from the foundation up I very much like to pay attention to and indeed give the ankles their due. Whether it be band work, balance or instability effort it has reaped dividends while I'm strolling in my SNKRS, wearing flips walking up the stairs or cleats wielding a 6 foot d-pole on the lacrosse field.

This balancing act may not be for beginners but getting clients on the ball of their foot as they contract muscles furthest away from their ankle has helped their strength and mobility as well as their confidence navigating the uneven terrain of daily life. Be about the bottom up and pay attention to the small things...lest they be your downfall.

Crank your Cankles, get in motion and make it a beautiful day!

In Los Angeles where I get to hang with old friends, pro and college athletes and movie stars. Not all glitz and glamour backstage, where I literally get them in motion, but a ton of fun. While traveling I absolutely make time to workout. It unwinds the stress while supplying the energy to beat back jet-lag and fully participate in all the excitement.

I just wanted to send a reminder to everybody to get in motion and make it a beautiful day. Help someone else or simply motivate them by taking action yourself knowing you are not alone. Being able to see pro athletes off the field, court, track or mat lends itself to a lot of humility AND gratitude for the work they put in to be honored today.

If you are interested in a hotel fitness center workout hit me up and if you're reading this before your daily workout make sure you get 11 reps per set in today...just because.

Watch the ESPY Awards and make it a beautiful day!
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