Friday and Saturday, I got to spend some time with my bro, which is a rare occurrence now that we’re all grown up and have families and jobs. I absolutely love when I get to spend time with my siblings.
Friday night we went to Bite of Seattle at the City Center, and then to the Seattle Storm, WNBA game.
After the game there was a tribute and jersey retirement for Storm Legend, Lauren Jackson.
Growing up playing basketball myself and then coaching for 5 years, the sport is deeply rooted in my heart and soul.
Being a part of this tribute and experiencing the 10th WNBA jersey to ever be retired, in the 20 years of it’s existence was pretty amazing.
Not only was the hour long tribute ceremony, amazing, but one of the main lessons that I took from it, is that it’s not just the things that Lauren did on the court that made her iconic, but the things that she has done off the court; volunteering her time and her unselfish acts of kindness have earned so much respect from so many people.
Throughout the ceremony you could tell that she didn’t really enjoy being the spotlight, and being acknowledged wasn’t the reason for all of her hard work and sacrifice. It was never about her. Which is why... now it is. Her humility over the years, while accomplishing so much, and doing so much for others, has added to her level of greatness.
Saturday I attended a 4 hour mobility workshop at Vigor Ground Performance, where I learned a lot of things that I can incorporate into my own training, but also into my clients' training, that will improve their everyday movement, and prevent aches, pains, and injury in the long run.
My major takeaway from the seminar was this: You can workout for an hour everyday and perform movements and exercises to improve your strength and mobility, but what you do the other 23 hours will determine how effective that workout was in improving those things. Throughout the day we need to be conscientious of how we’re sitting, moving, and laying. Set reminders or sticky notes to check your posture and movement. Avoid slouching and leaning.
Check yo self!
Sunday we went to another Storm game. It was a pretty frustrating game until half way through the 3rd quarter. The storm came back from being down over 20 points to tie the game with 18 seconds left. Elena Delle Donne, one of the best players in the league, gets the ball, has a hard time going anywhere with it... 3,2,1 she launches a shot outside the three point line and nails it. Sky win.
Now usually, when the home team loses, you hear crickets, silence, people are disappointed and leaving immediately. But instead, everyone in the crowd respected the Storm's come back, and at the same time respected the amazing game winning shot by the Sky, and cheered loudly. It gave me chills, to feel that energy of love and respect, even though the home team lost.
Here’s what I take away from that. Even when things don’t go the way you hope they will; on some level respect the outcome. Are there people you can congratulate? Are there lessons that you can learn? Has this experience made you a better person? The more we can respect any outcome, the less suffering we’ll endure, and the stronger we’ll become.
The final inspirational experience of my weekend was watching the new netflix documentary: "Tony Robbins: I Am Not Your Guru.” As you can imagine, if you haven’t seen it yet, I have A Lot of takeaways from this, but.... I’m going to save them for next Monday. Some people (without naming names) would definitely disapprove if I extended this blog post any longer.
With that being said, to sum up my motivational points for this week:
Have an awesome week!
If you love your desert, but you just want some chocolatey goodness without the empty carbs and overdosage of sugar try this Chocolate Protein Mug Cake!
1 scoop Protein Powder
2 tablespoons cocoa powder (optional)
2 tablespoons coconut flour or almond flour
1/4 teaspoon baking powder
1/2 cup coconut milk or almond milk
1 tablespoon Coconut Oil
1-2 tablespoons dark chocolate chips (60% cacao recommended)
2-3 tablespoons of berries
In a small microwave safe mug combine protein powder, cocoa powder, flour, and baking powder. In a separate bowl whisk together egg, coconut oil, and milk. Mix in the wet mixture with the dry ingredients. Top with chocolate chips. Microwave for 60 seconds. Empty into a clean bowl. Top with berries.
Are you planning your own workouts, but not sure what you need to be incorporating into your weekly routine? Or... do you have a coach programming your workouts, and not sure if they're incorporating all of the movements that they should be?
Well, here is your checklist!
There are 7 foundational movements that should be included in a workout program to ensure proper full body balance, and functional movement improvements. Each of them could be incorporated into one workout, or they could be dispersed into your workouts throughout the week.
1) Hip Hinge
2) Knee Hinge
6) Core Stability
7) Forward Motion
Below you will find several examples of each these foundational movements.
In the name of "Keep It Simple Stupid," I'm just going to show you the basics. Each of these movements can be modified, progressed, and altered to make them more difficult if need be.
Always avoid movements that cause pain, and if any of these movements do cause pain, please seek help from a professional.
Side note: if you're looking for some equipment, you can find some here. :)
1) Hip Hinge - This is number one for a reason. As a society of sitters, we have super tight hips and super weak glutes. Hip hinging helps us to reverse the negative effects of sitting. Stretch those hips and strengthen those glutes!
2) Knee Hinge - Really focus on proper form here. No forward knees! We don't want to pressure going to the knee joint, we want to utilize our major muscle groups; hamstrings, quads, and glutes. The more proficient your squat the better you'll be moving throughout the day, and preventing injury.
3a) Push - Horizontal - Always keep a strong core and neutral spine and neck when pushing and pulling.
3b) Push - Vertical
4a) Pull - Horizontal
4b) Pull - Vertical
5) Rotate - Really focus on using your core to turn your body.
6) Core Stability - I'm not sure the exact stats on this, but I'd be willing to bet that 99% of people experience some type of lower back pain in their lives. Incorporating core stability movements in your workouts will help to prevent and reverse low back pain and hypermobility.
7) Forward Motion (Walk/Jog/Run/Sprint) - This is pretty self explanatory. Take long walks throughout the day, and add some short, explosive sprints into your weekly workout routine. Jogging and running would be my third recommendation here. If you jog or run often, please have a professional check your gait, to make sure that you're not going to do more harm than good.
Now if you still need some help putting together a workout using these movements, here is an example for you!
A) 3 Sets x 10-12 Reps
1) Hip Bridges
2) Push Ups
3) Cable Rows
B) 3 Sets x 10-12 Reps
2) Lat Pulldowns
3) Dumbbell Shoulder Presses
C) 3 Sets
1) Plank (30-90 seconds)
2) Rotational Med Ball Throws (8 Reps each Side)
3) Sprint (20-40 yards)
Do work!! And please let me know if you have any questions about this or need any help at all!