Tuesday 20s

Make this workout as easy, or as difficult as you wish. #Tuesday20s

How it is done:

Complete 20 repetitions of each of the exercises in the video. They can be completed in any order, and in any length of time. If you need a competition to motivate you, challenge someone to do the workout faster than you did. 🙂

Live active, smile, and always remember that the real competition is against yourself. Here’s to being better every…single…day…


I grew up every summer on Camano Island, Wa. Roughly 26 years ago I touched the water out in front of my family’s property for the first time (I was about two years old). To this day, that water makes me want to be active. I love that water…any water for that matter. Without diving into a philosophical reason for my love of water…the human body is comprised mostly of water.

To not love water, is a lot like not loving yourself. If there is one thing I love to do in the water it is wakeboarding. Wakeboarding has always been a release for me mentally and physically. The first time I tried wakeboarding is a memory I won’t soon forget. I had bought a new board and bindings (with hard earned lawn mowing money), and the guy at the ski shop gave us the basics on how to get up. I think he said something like, “Relax, let the boat do the work, and you will pop right up!” About $300 later we were out of the store and off to the beach. I strapped on my board, slid into the warm water, and waited for the rope to get tight as my ‘Jazz’ Bayliner Jet Boat idled away from shore, with Ma and Pa at the helm. Once the rope was tight I yelled, “Hit it!” About five seconds later with my Mom and Dad as witness, I was up and boardin’. Party on.

I still have my first wakeboard. A Hyperlite-Honeycomb-Drifter 136 that is hanging on my wall at our beach cabin. The decal on the board is a little kid looking to the horizon, with his little suitcase packed…As I reflect on that decal now, I remember how that board made me want to rule the world. What a little hellion. Guess some things don’t change much.

This past Labor Day I was home with my family on Camano Island. I was swimming, jet skiing, and boardin’ every chance I got. What’s crazy is, that I still felt the exact same way as I did when I was younger on that beach, or in that Livingston Bay water…untouchable.

There are three things I would like to explain when I use the word ‘untouchable’:

  1. I know how ignorant and silly it sounds to say
  2. That is truly is how I feel
  3. The ability to walk dangerously in a direction is seldom done but always remembered

This is a video we recorded with my phone and then I edited it that morning. I love living active and I trust you do to.

Spokane Hoopfest In Reflection

My First Spokane Hoopfest started when I landed at Spokane Airport at 11:55 PM on Friday night. I gathered my belongings from the overhead compartment, walked out of the airport, and boarded the shuttle to my car. I was excited for the upcoming weekend, and exhausted from a long week in Anaheim, California. I was in Anaheim building a stronger PE program thanks to Anaheim City’s PE department head, Tammie Bernal, and the company I hang my hat on, Focused Fitness. The shuttle dropped me off; I tipped the driver, and headed for my ride only to find my window broken out. I was upset for two reasons. The first was because I was raised to respect things, and breaking out a window is not respect. The second was because there was nothing to steal…literally. There is no use crying over spilt milk though. I reported the incident, and got on with my night. I was tired, and I needed my sleep. After all, game one of Hoopfest was in less than 532 minutes, but who’s counting? Down the road I went, window broken, and rain coming down (can’t make this stuff up). I got home and went straight for bed.

As my head hit the pillow I expected a REM cycle to kick in immediately. No such luck. My eyes wouldn’t even close. I was giddy. I was like a young child at bedtime Christmas Eve. I was so excited for the day to come I could hardly stand it! Instead of waiting for Reindeer paws and a “Ho Ho Ho,” I was waiting for the dribble of a ball and the crisp ‘snap’ of twine as it splashed through the net. Hoopfest is the largest 3-on-3-basketball tournament on earth, and this was the 25th anniversary. Instead of counting sheep, I realized the only way I was getting some shuteye is if I counted ‘mid-range J’s’ (a jump shot from a middle range). It worked, and I woke up ready to go. Hoopfest was upon me. A few stats for your mind to digest: 6,905 teams; 250,000 people rolling through the streets of Spokane, Washington.

If you have read this far, you are a trooper, and I won’t bore you with the details that don’t entertain. Such as, my personal play in the tournament, the play of my amazing teammates, or the results of the teams I followed religiously…You are reading because you want to feel something, you want to be moved, and if this doesn’t do it for you, you won’t hesitate to close the link and check a social media status of some sort. 😉

This tournament (Spokane Hoopfest) creates smiles, memories, and relationships. This tournament is a stamp of fitness on society, and a vehicle for an Old School Social Network (OSSN). An OSSN is a network of people that can communicate and interact without technology. Now, I understand that the entire tournament is online and has Twitter accounts, Facebook pages, Apps, #’s, etc. However, I’m calling Spokane Hoopfest an OSSN because it would still happen without all of the technology. Would it be as big, as widespread, or as interactive? No. But, the Hoopfest show would still go on. People would come to Spokane, and play 3-on-3 until the cows came home.

My team made it to the second day. We played early, and lost early. Life goes on. It was an absolute blast, don’t get me wrong, but there is more to this event than playing in it. It is a culture. Dare I say, a religion. Hoopfest makes you feel like a kid again!

I met up with friends, new and old, watched games of all levels, and most importantly…I exercised.

That is what this all comes down to folks…exercise. Hoopfest is not about how good you are at basketball. Hoopfest is an OSSN that promotes exercising. I’m enamored by it.

Even though playing and losing in the tournament was a great workout, my exercise for the day had just begun. I walked well over eight miles after my tournament life was over.

We need to create more OSSN based on exercise. I could ramble on about why Hoopfest stands for so much more than just basketball but, instead, I would like to pose a challenge to you.


Schedule a time with friends or family to play and exercise this week. Once you have planned the activity, don’t mention it again (technology wise). Assume, just for a moment, that you can count on the people you are suppose to count on, without sending them a text five minutes before said event…

I wish you smiles, health, and plenty of exercise!


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I woke up at 5:20 AM Eastern time. I got on a plane, and then another one, and now I’m home (3:00 PM Pacific Standard time). I could go to bed, I could lie down, I could rest up for the long week ahead…but here’s the thing, I know that is the easy way out…and that way will always be there. I choose defiance, I choose betterment, and I expect more from myself. It’s a choice each day, and I have great news for you…The choice is, and always has been yours…

Time to get outside and live active!

A few quotes from the video if you need an extra push 😉

The easy way out will always be there…

Luck is last dying wish of those who want to believe that winning can happen by accident.

Sweat, on the other hand, is for those who know it’s a choice.

Waking Up

Tips for waking up when you don’t want to.
1. Get some tunes rolling
2. Get in front of a mirror and jig to the tunes (min. 15 seconds)
3. Power swig some cool orange juice….preferably plus pulp
4. Feel the bass (of music and your heart)
5. Realize that YOU control your future
Now that you are awake, smile and party on!

Your desk is moving, are you?

Finding a common ground where we can all be held to the same standard can seem a bit overwhelming. There are so many individual factors that play a roll when we compare each other, that oftentimes it isn’t fair.

We all have ideals about life. Each of our perspectives is unique and important, so the question tearing me up inside is, “Where is the common ground?” I need to find a resolve.

For the moment I will muster my best answer. (I prequel my answer with ‘for the moment’ because I fear that I may stumble across a new more powerful answer and I don’t want to cross my future self. For if I am living the way that I should be, my future self is much stronger and wiser than I am now.) So the answer to my question is this: The common ground is activity. It is movement. We must live active lives. We must encourage and teach others to do the same.

Existence is vibration. For something to exist it literally must be moving. “What about a desk? That isn’t moving,” someone might say. At the atomic level, that desk is actually moving. The atoms that make up a desk are physically moving. Are you able to see this by looking at your seemingly still desk? No. But, all the same, those atoms are moving. Now then, back to my answer…movement is the common ground that we must embrace.

If you can motivate someone to move and be active you are making the world a better place. So start by creating ways to achieve that. Encourage movement in others. Instead of asking your buddies to meet you for drink, suggest playing a game of catch. Instead of making time for coffee with the girls, take a walk with them. Make movement your tool to shape the world in which we live. Make activity commonplace for all of us.

Living active is a choice–often a hard one–but it does something more powerful than anything else. It makes us stronger. Physically, mentally, and emotionally. You want proof? Oh, there is proof. I could rattle off stats to back me up until the cows come home. But I’m not sure it would help you believe me. Instead, I have an idea (call it a crazy one). Go for a walk, a jog, maybe even a run. Do something to get your heart rate up. Then look in the mirror and see if you find a smile. Believe me yet?

In short, and with the utmost respect, find a reason to exist. After all, moving is what existing is all about…just ask your desk.