Evolve: Perfect Squatting

It is true... we were born to squat well! My nephew started playing in the tan-bark and as he reached for the small pieces of bark, without any instruction, he practiced perfect squatting. Perfect squatting is innate! The following is observed:

Stance: 

• Feet about shoulder with apart
• Toes slightly turned out

Decent to the bottom of the squat:

• Straight back and big chest

Bottom of the squat:

• Straight back/Big chest through entire movement
• Knees slightly behind toes
• Slight forward angle of the shin
• Feet planted firmly on the ground

Rise of the squat to stand:

• Push the floor away with your feet and extend hips to neutral stance

Happy squatting!

PS. I apologize for the vertical video! 

Evolve: Hawaii Workout #2

WOD #2

It must be the swimming and warm weather, but I was sore for a couple days proceeding Sunday's workout... Ha!

Set your timer for 10 minutes and perform as many rounds as possible (AMRAP) of the following:

• Mountain Climbers x10 reps
• 1 min. of forward and backward shuttle run (approx. 20 yards)
• Medicine ball chops x 5 each side

Repeat!

Explanations of movements:

1. Mountain Climber: Start in the push-up position, drive your right knee up to your belly button. Keep your toes pointing forward. Drive your right leg back to plank, simultaneously driving your left knee up to your belly button. Repeat!
2. Medicine Ball Chop: Pick up the medicine ball. Position your feet so they are slighting outside your shoulders and your toes angled outwards. Bend your knees slightly. With the ball at hip level and arms slightly bent, rotate your torso to the right. As you do this, pivot on your toes so that they stay in line with the medicine ball. Move the ball diagonally across your body above your opposite shoulder. Repeat!
3. Forward shuttle: Run forwards leading with your hips
4. Backward shuttle: Run backwards, staying light on your toes. 

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Evolve: Damn, that's good chicken!

A seasoning blend my family is in love with is called Bill Barron's Savory Secrets: Tequila Lime. It combines REAL tequilia and other south of the border seasonings that pair well with chicken, fish, vegetables, or steak. Sunday, for lunch, I made some quick grilled chicken salads with the seasoning blend. It was so good, I sprinkled it all over the fish I made for dinner.

Damn, that's good chicken! 

Ingredients:

• 1 lb chicken (white or dark), sliced thin (1/2" thick)
• Lettuce
• Tomato
• Avocado
• Bill Barron's Savory Secrets: Tequila Lime
• Ranch or Caesar salad dressing 

Directions:

1. Heat grill to medium.
2. Sprinkle seasoning onto chicken. 
3. Grill until chicken is good through, but still juicy. Let stand 5 min. before cutting
4. Prep salad and toss greens in dressing before transferring to serving dish. 
5. Top salad with the sliced chicken, enjoy! 

Evolve: Hawaii Workout #1

It is my desire, while on my vacation, to post some fun meals and workouts inspired by the island of Maui! Here it goes...

WOD #1

Set your timer for 10 minutes and perform as many rounds as possible (AMRAP) of the following:

• Right arm dumbbell clean and jerk
• Left arm dumbbell clean and jerk
• 5 dumbbell swings
• 10 sit-ups

Repeat!

Explanations of movements:

1. Dumbbell Clean and Jerk: Start with your feet outside your shoulders, feet slightly turned out. Position the dumbbell directly underneath your chin on the ground. Begin by hinging over at the hips with a straight back. Pick the dumbbell up to hip level using your legs. Shrug your shoulder and give the dumbbell a "high-pull" and scoop your elbow forward so that it moves from the high pull position to the "catch" (elbow should be right under your shoulder, now). Then, "dip/drive" by slightly bending your legs and quickly extending them, simultaneously extending your arm straight overhead. To bring it back to the ground simply do the opposite. 
2. Dumbbell Swings: Start with your feet outside your shoulders, feet slightly turned out. Position the dumbbell directly underneath your chin on the ground. Begin by hinging over at the hips with a straight back. Pick the head of the dumbbell up with both hands. Pull back on the dumbbell to push it through your legs-legs should be slightly bent/back straight (like hiking a football). As the dumbbell comes forward, aggressively open your hips and lock out your legs. The dumbbell should swing forwards (arms straight). When arms are straight the dumbbell should be parallel with the ground. 
3. Sit-Up: Lay on the ground with your feet in the "Butterfly" position. Using your arms, sit up with a straight back.