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Shawn Farmer Sese

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The perfect day for a hike……

December 24, 2017

…….is when the temperatures drop below 30 here in the Northwest. Everything is kissed with Jack Frost and the air is crisp. And the best part is you get the trails to yourself :). Apparently cold weather is one of the only ways to have the mountain to yourself!

This is by far one of my favorite hikes around and being greeted by a little snow at the top always makes me smile.

Cheers to bundling up and opting outside!

-S

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Friday thoughts….

A little 15 minute fireside workout

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@fitnesscaddie

“When perfectionism is driving us, shame is riding shotgun and fear is that annoying back seat driver” -Brene Brown . Here’s to failing way more often, because that means I’m taking chances and diving into the uncomfortable 👍🏻

No weights? No Time? No Problem! . A little bodyweight circuit coming at you to keep the week rolling 💪🏻 . ➡️ 10 Squats ➡️ 5 Pushups ➡️ 5 Reverse Lunges R/L ➡️ 5 Plank Frog Leg Crosses R/L ➡️ 5 Lateral Lunges R/L ➡️ 5 Crawl in Place Marches R/L . Set a timer for whatever time you have available and complete as many rounds keeping form 👍🏻 or just cycle through 3-5 times. . A few tips...... -Squat to a depth and position your feet to whatever works best for you -If floor pushups aren’t for you, use a TRX or go on an incline, form matters most! -A lot of my golfers struggle with their wrists being extended in the plank position, try going from the fists or go to the elbows -With any lower body exercise, check your toes, especially the big one! Keep it on the ground to help stabilize the motion -With the crawl, pretend you have a hot cup of coffee on your back, try not to spill it ☕️ . Give it a try and let me know how it goes! 💪🏻

⛰ Happy Sunday! ⛰ . My hike this morning gave me a chance to work on one of the most challenging assignments I’ve had thus far from my psychologist......to simply put my arms up in victory posture and truly feel it. . Seems simple enough, but it’s amazing how hard it is for me to raise my arms above my head but that’s another post for another day. . There’s a great Ted Talk all about this concept and the power of postures from Amy Cuddy. She discusses how even changing how you stand can dictate your decision making. Totally worth the watch! . So here is the specific exercise I’ve been doing, it’s been so incredibly eye opening! All you have to do is find a quiet place to sit, close your eyes and picture a moment, a shot, a putt you made, a pure moment of joy and accomplishment, it can be anything. Now relive that moment from start to finish, imagining it from different perspectives and experiencing all the feels you had the first time. . Now that you have a clear picture, take a deep breath in, raise your hands above your head in victory posture, breath out and take it all in. . This has truly been so hard for me since I started working on it last year, but it’s also been so powerful in terms of opening up my eyes to how little I let myself celebrate a victory let alone acknowledge one. . Are you able to put your arms up? Give it a try and let me know how it goes for you! 👇

I never like telling someone to not do an exercise, especially if it’s something they love and it keeps them consistent. But there’s always a few exceptions, particularly if the risk of injury is there or perhaps a progression is needed first. . So since I get asked about burpees all the time and they just don’t seem to ever go away, instead of telling you all the reasons to not do them, I’m sharing a bunch of alternatives today that I think are more fun! . 1️⃣ Broad Jump/ Incline Push-up: Reduces concussion to the wrist, ensures better push-up form and control and the broad jump is a great way to work on power production 2️⃣ 1/4 Turn Broad Jump/ Incline Push-up: Once again, allows for a better wrist angle if you’re limited there, and the turn is a great way to train rotational power 3️⃣ Broad Jump/ Plank Jack: If your wrists are unable to be in that angle, this allows you to work shoulder and core stability dynamically 4️⃣ Broad Jump/ KB Goblet Clean: I’ve posted this before, another great alternative if getting into push-up position isn’t your jam 5️⃣ 1/4 Turn Broad Jump/ KB Goblet Clean: Same as above just brings some rotational power into play 6️⃣ Jump Squat/Push-up/ Step Up Chain: Start at one performing each exercise and ladder up to 5 each round then back down. This one will get the heart rate up if that’s the goal you’re going for! . No matter what you choose when it comes to your workout, always ask yourself what the goal behind the exercise is, know what your capacity is and plan accordingly. Just because an exercise gets programmed for you, doesn’t mean you have to do it, especially if your form is being sacrificed to complete it. There is always a way to make it work safely!

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