Lead By Example

I am a HUGE, HUGE believer in leading by example. If you want to show someone the right path, walk that path on your own, and they will be inspired enough to follow. And the next time you give advice, they will be more likely to listen and to apply the advice. And the next time you give advice, make sure it is something you actually apply to your life. Or sentence #2 and #3 wouldn't happen.

Why do I say this?

Because not too long ago, as you may recall, I completed the 40 day Paleo challenge. Then, I finished my 40 day post with a "don't worry, I'll continue blogging" kind of statement. Here I am, about 40 days after that post, and what have I blogged? Nothing. Nada. Zip. Zilch.

Since that last post, I've debated... what do I write about? Do I have anything interesting to say? Ultimately, I felt the answers were "nothing" and "no." The other blogs and sites I follow have a theme. Nutrition. Paleo. Working out. Nerdy stuff. And I felt that I, too, should have a theme. But I like ALL of those things... how do I settle for one?

I don't. I won't.

So tying back into my "leading by example" statement... my friend Josh @ Movies, Comics, Games, and Me wrote a post focusing on his goal to write 1,000,000 words in 5 years. And he touched on the idea that he wasn't quite sure what he was going to write about. Yet, he still endeavors to write.

So, thanks to Josh, for being an example. Because, I too, shall continue to write. And I don't need a theme -so there. =P

A random note to finish this post... to all of my science fiction friends out there: have you seen the movie "Frequently Asked Questions About Time Travel?"  No?  Go find it! Watch it, now!! Or, find it in the future, then send it to yourself in the now. Either way.

I promise the movie is better than this picture makes it look.
And once you've seen the movie, come back to this photo. You will thank me.

Lower body workout: Dano's Fat Destroyer

Per my new 6 week workout format, today is a lower body day for me. I decided to create my own and share it with you fine folks. I am not a personal trainer, but I do enjoy working out. Hopefully you'll enjoy this workout as much as I did. I had to borrow media from other sites in order to explain some of the exercises - big props to those who created this material!

Remember, before a workout, it is SUPER important that you warm up really well. And afterwards, make sure to stretch and cool down. Both warming up and stretching/cooling down are key ingredients to avoid injury.

Using your interval timer (either GymBoss or a phone app), set your timer to 30 rounds of 10 seconds rest, 45 seconds work.  It's a nice blend of lower body-focused moves and cardio that you'll have a nice sweat going.  There are 10 exercises, and you will complete three rounds of the following:

• Squat Jumps
• Alternating Inner Thigh Lifts
• Squat, Side Step, and Calf Raise
• High Knees
• Alternating Back Lunge and Knee Lift
• Jumping Jacks
• Weighted One Leg Deadlifts
• Burpees
• Reverse Plank Step Outs
• Wide Squat and Standing Side Sweep

Exercise definitions:
Squat Jumps 

1. Stand with feet shoulder width apart.
2. Squat, bending knees to form a 90 degree angle. Your goal is to get your quads parallel to the ground. Make sure to keep knees over heels/ankles, or at least behind the toes. If your knees forward past the toes, you will be prone to injury.
3. Jump! Keep a straight back, and try to jump high enough to straighten your legs out as well. The higher you jump, the hard you are working :)
4. Repeat.

Alternating Inner Thigh Lifts

Squat, Side Step, and Calf Raise

This, but side steps between.

1. Stand with feet shoulder width apart.
2. Squat, bending knees to form a 90 degree angle. Your goal is to get your quads parallel to the ground. Make sure to keep knees over heels/ankles, or at least behind the toes. If your knees forward past the toes, you will be prone to injury.
3. Take a step to the right while remaining in a squat.
4. Push up into a calf raise.
5. Squat, and take a step to the left while remaining in a squat
6. Push up into a calf raise.
7. Squat, and repeat steps 3-6 until time runs out.

High Knees

Alternating Back Lunge and Knee Lift

Jumping Jacks
I don't think this one needs an explanation :)

Weighted One Leg Deadlifts

From Women's Health.

Burpees

1. Start standing, with knees shoulder width apart.
2. Squat, placing hands just outside of feet.
3. Jump or step back into a plank.
4. Push-up.
5. Jump or step back up into squat.
6. Jump up!
7. Repeat.

Reverse Plank Step Outs

1. Get into a reverse plank (left photo).
2. Maintain proper form, while stepping right leg out (right photo).
3. Return to reverse plank.
4. Repeat with left leg.

Wide Squat and Standing Side Sweep
Explained best via Shape magazine.










Please consult your doctor or other healthcare professional before attempting anything mentioned on this site...

My Bucket List

I thought it would be fun to create and track a bucket list. On our honeymoon, Marcos and I keep saying to each other "it would be so fun to take dancing lessons." Almost a year later, and we are learning salsa... and it's a BLAST!! Nothing - not excuses, not your schedule, not your self - should ever get in the way of your goals.

To Do

• Ride in a hot air balloon
• Do a night dive (SCUBA)
• Go shooting at a gun range
• Write a song with Marcos
• Participate in building a Habitat for Humanity home
• Have a child/children
• Write a book
• Fly first class
• Write my will
• Whale watching cruise
• Oasis or Allure of the Seas (Royal Caribbean's largest fleet to date) cruise
• Hold a forearm stand for 15 seconds

To Go

• Brazil
• Washington, D.C.
• Boston
• Seattle
• Italy
• England
• Ireland
• India
• Austin (again, but with Marcos)

To Learn

• Salsa Level 1 (at Dancin' Motion School of the Arts)
• Salsa Level 2
• Salsa Level 3 in progress
• Salsa Level 4
• Salsa Level 5
• Salsa Level 6
• Conquer Portuguese in progress
• Photography
• Buy a telescope, and learn the constellations.
• Play piano

To See

• Experience a world famous festival
• The Northern Lights
• Grand Canyon
• A famous waterfall (Niagara, Iguassu, or any other large scale waterfall)
• Christ the Redeemer statue, Rio de Janeiro, Brazil
• A comet via telescope
• The ball drop on NYE in Time's Square
• Macy's Thanksgiving Day parade
• A play on Broadway
• South by Southwest

To Watch

• 100 Best Movies of All Time (AFI's list)
• Every movie that has ever won an Academy Award for Best Picture
• All of the Star Trek series
• All of the "old" Doctor Who's