The Bear Claw Bakery, Pinole, California
Specializing in a variety of hand-made backed good, produced from scratch with traditional methods, The Bear Claw Bakery is one of the best baked-foods locations in all of California. Rich with history and unbeatable customer service, the bakery is a favorite amongst locals and an ideal location to feed your appetite. 

http://www.bearclawbakery.com/weeblylink_new_window

Sidebar, Oakland, California
Fantastic food, fantastic customer service, fantastic atmosphere, and easy parking. 'Nuff said! Delicious appetizers and a pleasing beer list are also found at this restaurant. Among the highlights are a premium char-grilled hamburger covered in Point Reyes Bleu Cheese, chorizo-steamed clams, and delicious seasoned fries.

http://sidebar-oakland.com/weeblylink_new_window

Stagnaro Brothers Seafood Company and Restaurant, Santa Cruz, California
Situated on the municipal wharf overlooking the water, this salty little seafood place serves up some quality food. Clam chowder and open-faced crab sandwiches covered in cheddar and sprouts to name a few. Honestly when I was there, it did not get my highest rating for cleanliness or decor, but our waiter was very good and I did feel like I was on a fishing boat...

http://www.stagnarobros.com/restaurant.htmlweeblylink_new_window

This week's workout is going to bring us back to the pain of pullups. I know they are horrible, but they are an incredibly beneficial activity that must be performed for great results. In "Workout 2", we did a few pullups to get things started and this week we will build on that first encounter by increasing the work load. We will also include a good amount of activity to help burn off some unwanted mass. Let's get started! HYDRATE!

Workout 4

Warmup
2 x 10 pushups
2 x 20 squats

Activity
1 pullup followed by 20 jumping jacks
2 pullups followed by 20 jumping jacks
3 pullups followed by 20 jumping jacks
4 pullups followed by 20 jumping jacks

NOTE: Concentrate on maintaining good pull-up form... All the way down, all the way up. This will help later!)

1.5 mile run, easy pace

Cool Down
1 x 10 pushups
100 crunches
50 leg raises

Stretch

Sliced Strawberry Dessert

Ingredients:
1 box fresh strawberries
1 can sweet condensed milk

Cooking Instructions:
1.) Thoroughly clean strawberries with water
2.) Slice strawberries into quarters, cutting them lengthwise
3.) Place the sliced strawberries into a bowl
4.) Open the can of sweet condensed milk and add about 1/3 of the can
5.) Mix the strawberries and condensed milk, being careful not to pulverize the fruit
6.) Serve at room temperature or slightly chilled

I just came back from 8 days of camping along the Yuba River in California. The drive from the Bay Area is easy as long as you avoid the peak traffic hours. For any who can do it, I recommend it. Just hop in the car and drive towards Reno on 80. Eventually you will increase in altitude, signaling the emergence of the Sierra Nevada. Nestled in that range, it is possible to find a campground with clear streams for swimming, level ground for sleeping, plenty of firewood, picnic tables and hot showers. Although these traits of the site may distance it from the more extreme forms of camping (i.e. backpacking), they are elements within the tradition of "American motor camping" or "Drive-in camping".
On the 14 of July, I packed my truck. For your entertainment, I will only list what I brought to drink...


- 2 Gallons water
- 1 Case, Great White
- 8 Pints, Red Stripe
- 4 Cans, Coconut Porter
- 1 Bottle, St. Sebastian Ale
- 1 Bottle, Rabbit's Foot Honey Mead
- 1 Bottle, Diabhalo Honey Ale
- 1 5th Bottle, Old Granddad Whiskey
- 8 Bottles (small), Martinelli's Apple Juice
- 8 Cans, Sunkist Orange Soda


It was an amazing time out there in the woods. Each day we ate fantastic meals and drank beer. For fun we would play basketball or swim in the river. For training, we would swim to the bottom, pick up rocks, and run along the river floor. It was much different from doing it on sandy bottom and many times it was necessary to move evasively to avoid breaking an ankle. Doing any type of physical activity was affected by the mountain altitude and it made for a great training ground. 
When we camped, I thought about many things on many nights. One of the biggest observations that I came away with, is the presence of a socio-political model that emerges from the experience of drinking alcohol while camping. In a way, over the course of only a few days, the consumption of alcohol will unleash events similar to the many theorized human social progressions that occur during the leap from the natural condition. What I observed is as follows...

In the woods, campers are in the wild, the state of anarchy. With alcohol they have freedom, for they are bound by no social or legal regulations, given that they are of legal age. Essentially, in the woods, a person who is 21 years and older, can drink as much alcohol as they can obtain, whenever they want. Keep in mind that driving is not a necessity.
In this situation, everything begins in chaos. Campers begin by drinking wildly and frequently, and this will continue for the first few days and nights. However, from the chaos of this unsustainable beginning comes the birth of law, order, and regulation. Each individual, facing the consequences of physical self-damage and shortage of supplies, begins to place regulations on themselves eventually influencing the group... At this point we hear the phrases like, "I'm only drinking after 3pm", "Only on Saturdays", and my favorite, "I'll never drink again!". Certain games that lead to drinking are banned at certain hours and an emphasis is placed on proper hydration.
So regulation takes hold and we see a community of human beings emerge from a condition of chaos to a condition of order. Within each individual, decisions are made with the objective of promoting personal and communal welfare. 
In the following days, campers will drink more sparingly, fearful of the previous chaos and excited for the days of order. Rapidly, we see a community progress from a collective of chaos, to a group with rules. Alcohol, the embodiment of anarchic, wild freedom, fades from the spotlight and is replaced by elements that stem from a desire for a better world. 


Deep thoughts aside, it was fantastic. I savored every moment, every sound and every light, remembering that soon I would not be able to have many of the things I had there in the woods. At times, I felt very sad, but I remembered that much suffering can arise from possessiveness, even if that possessiveness is centered on friendship or seemingly good things, and reminded myself to be like a feather in life, floating along, experiencing the unexpected, settling in the moments free of wind. 


I'm home now for a while and I am spending much of my time with my family in our house, recalling my childhood as I walk around the place. Sounds, smells, important lessons... Memories of these things return to me when I turn our old shower knobs or walk barefoot across the creaking wood floor. For my whole life, this house has been the home of my family. Our blood, sweat, laughter, tragedy, and everything else have been pushed into every last grain of wood in this house. I will miss it very much, but I also understand that in an instant, a home can be lost forever. Therefore, it is important that the values and memories of a home are embedded into the soul of those who it once sheltered, so that each one of those individuals may carry on the tradition of that home, even when the walls are gone. In my mind, I will always have the memories of this place and therefore, I will always have my home. 


On the 29th, I will fly to Sweden to watch my father compete in the Masters Swimming Championships. I have been coaching him in the past weeks and I am confident he will do very well. I have never been to Sweden, it should be interesting. 

North Coast Self Defense Academy, Gracie Brazilian Jiu-Jitsu & Muay Thai Kickboxing with Master Hal Faulkner
http://www.compgraphic.com/north/index.htmlweeblylink_new_window

A fantastic, open and friendly self defense academy, nestled in the beautiful North California town of Arcata, CA, 290 miles North of San Francisco. Fees are very affordable and children's classes are available as well. The facility itself and the quality of instruction are world class. A true gem of a martial arts academy. Check the NCSDA website for more information. 

The Forge, Cutting-edge Fitness Training with Instructor Josh Vert
Located in the same facility as NCSDA (Above), The Forge is a place where individuals are transformed and elevated to their true physical potential. Utilizing a combination of immense training knowledge, high quality equipment, and good old motivation, Instructor Josh Vert trains a full spectrum of individuals that includes BJJ black-belts, firefighters, baseball players, and candidates for the United States Navy SEALs, the most elite fighting force in the world. There is no other place like this one.

Call Instructor Josh Vert for more information at USA Phone: (707)-845-0006

The Bluebird Cafe, Hopland, CA

This famous Northern California attraction is the perfect place to make a pit-stop on 101 North and load up on delicious food choices. Salads, soups, sandwiches and delicious milk shakes are the popular choices at this establishment. I myself enjoy a healthy Ostrich burger and mixed green salad with blue cheese dressing.

The Trinidad Eatery & Gallery, Trinidad, CA

This delightful establishment is a great place for breakfast and lunch. Located above the ocean in the quaint town of Trinidad, CA, patrons will find themselves choosing from things like biscuits and bacon gravy, banana pancakes, pecan waffles with strawberries, eggs, and hash browns mixed with onions and peppers. Come in the morning to enjoy fresh mimosas.

This workout is going to focus on developing some coordination and endurance utilizing body weight. Once again, this will be for individuals who are just getting started with serious physical fitness. Remember that for these activities, the focus should be on technique and pushing yourself! Sure, you may be tired and hurting, but you have got to keep going in order to truly cash-in on the work you are putting in. Your body is your temple.

Workout 3

Warmup
2 minutes, jumping jacks
(4 pushups/5 squat jumps) x 4

Activity
(1 minute, jumping jacks/1 minute, chair step ups) x 6
(1 minute, lunges/30 seconds, squat jumps/1 minute, jumping jacks) x 6

100 crunches
50 leg raises

Cool Down
10 pushups
10 squats
10 sit ups

Stretch

Grilled Chicken Hearts

Ingredients:
1 package/ 2 pounds fresh chicken hearts
5 large tablespoons chopped garlic
1 cup vinegar
Half cup soy sauce
Black pepper
Garlic salt
Saffron flakes

Cooking Instructions:
1.) Place chicken hearts into a bowl and rinse with cold water
2.) Strain chicken hearts to remove water, leave in bowl
3.) Add vinegar, soy sauce, chopped garlic, and preferred amount of pepper
4.) Allow hearts to marinate for 25 minutes-1 hour in refrigeration
5.) Skewer chicken hearts and place on grill
6.) Rotate skewers constantly and baste remainder of marinade onto skewers
7.) Cook until hearts are dark and fat is lightly crisped (Cooking time depends on grill temperature

The birthday of a good friend of mine was on the 4th of July. The Ultimate Fighting Championship comeback of Heavyweight Champion Brock Lesnar was on the 3rd of July. Hence, myself and some friends decided to head up the long and winding 101 to Humboldt County to celebrate those events. 
Humboldt County is an amazing place with a particularly groovy pulse. Now, people who do not know the place will always say things like, "Is Humboldt a big city?", but it is imperative to know and remember that it is a county. It is not a town. The actual city most commonly associated with Humboldt County is Arcata, the home of Humboldt State University. I myself have kept a small apartment in Arcata for the past year, a pleasant little apartment that I will miss very much when I leave.  
Arcata is an amazing little city. The lush redwood forrest, the way the summer light penetrates the grass in the fields and the leaves amongst the trees... Happy cows roam freely in emerald pastures and up the freeway a bit, the crashing Pacific Ocean makes its final reach against shores of sand dunes.
For me it has always been a place of shelter, a place of revival, a realm of healing that I retreat to when I have been wounded in some way. In a spiritual, mental, or physical sense, it is a perfect place for an individual to recuperate, detoxify, rediscover and redefine the self. The air is rich with oxygen, the food is healthy, and traffic does not exist. If I was not going to Brazil, I would get a job as a gardener at HSU, rent a nice little apartment in Arcata and spend my days painting, and training to fight George St. Pierre.
For me, if my soul was to be made into a place, the North Coast would be it. At the end of it all, beyond comedy, intelligence, language, motor function, all of the things about me that can be sorted out some how, it would be the trees, and the fog, and the sound of silence in the redwood forest... Things of that place which are beyond definition.
In the past, I have noticed that not many people share my perception of the place, but every human is entitled to their view of the world. Some only feel the cold, not their ability to feel it. Some only see the meth heads, not how out of place the meth heads are from the true vibe. Some only see the fog, not how beautiful the fog really looks. Some only complain about how boring it is, instead of enjoying the quiet. It is a good place with good people and I will miss it as I have always done when traveling away from its borders. 
The spirit of the place will always be with me and it is a source of internal peace. When life becomes crazy, stressful, dangerous, or anything else that disturbs my flow, I relax my mind and remember the way sunlight looks as floats down through the branches of redwoods. In that instance, no matter what the circumstances are, I find peace, strength, and happiness.
Go visit. 

El Farol, Santa Fe, New Mexico
http://www.elfarolsf.com/weeblylink_new_window

Come to this amazing place to dine on savory tapas and fine spirits. The reputation of this location is so well-known, it is the setting for a problem in game theory! Come at the right time of the year and enjoy a night of world-class Spanish Flamenco dancing to go with the wonderful food.

The Pink Adobe, Santa Fe, New Mexico
http://www.thepinkadobe.comweeblylink_new_window

This fabulous little restaurant is a favorite hangout spot for local politicians and fans of good food. Fish tacos, chicken enchiladas, pork tamales smothered in chili, and a slew of other delicious New Mexican cuisine choices will leave you feeling satisfied... Add an ice-cold Negro Modelo beer and you may just pass out on the spot. Great service with friendly and tentative staff.

The Compound, Santa Fe, New Mexico
http://www.compoundrestaurant.comweeblylink_new_window

After a day of browsing Santa Fe's lovely art galleries, take a break and have a drink, lunch, or stay for dinner at The Compound. I myself cooled off in the afternoon with a lovely Sprig Martini, served up by one of the establishment's awesome bartenders. Parmesan biscuit chips and olives, along with good people, will accompany you at the small bar inside. For dining, a wonderful, clean and airy interior and pleasant backyard