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Monterey Bay and Beyond

  • Movement

    Movement

    Movement:

    The Key to a Healthier Body and Mind Your body is a marvel of interconnected systems powered by fluids, chemicals, and electricity. Bones provide structure, soft tissues like the brain keep everything firing smoothly, and muscles drive movement. While we often take these systems for granted, purposeful movement is essential to keep them working in harmony.

    Let’s explore why moving with intention is critical for your health, and how to make it part of your daily life. The Power of Movement, every time you move, your body responds. Your heart, a tireless muscle, pumps blood through your system, opening and closing valves without conscious effort. But while the heart works automatically, other parts of your body need your help. Blood travels through veins equipped with one-way valves, especially in your legs. Unlike the heart, these veins rely on surrounding muscles to contract and push blood back toward your heart and brain. This process delivers oxygen and nutrients while clearing waste like carbon dioxide.

    Simply put, muscle movement fights gravity to keep your blood flowing and your brain sharp. When you stay still for too long, you risk “kinking the hose,” slowing circulation and starving your systems of what they need. Purposeful movement, whether walking, stretching, or exercising, activates your muscles to support this vital process. It’s not just about staying active; it’s about moving smarter to keep your body and mind in sync.

    Movement While Sitting for tech workers, creatives, and knowledge workers, sitting is often the default. Whether you’re coding, designing, or strategizing, hours at a desk can slow your blood flow and strain your body. Ergonomic chairs, like the HÅG Capisco from Flokk, have improved comfort, but even the best chair can’t replace movement. In today’s mobile work environment, you might not even have a proper chair—think coffee shop stools or makeshift home offices.

    The solution? Move with purpose, even at your desk. Standing, stretching, or taking a quick walk can make a big difference. Research on body mechanics shows that targeted stretches and movements can boost circulation and energy without eating up your day. Try a quick Tai Chi session, dance to your favorite song, or follow a guided stretch routine. As Flokk puts it, “The most comfortable position is the next one.

    “For inspiration, check out Ben Patrick, the “Knees Over Toes Guy.” His YouTube channel offers stretching and exercise routines designed to protect your body and aid recovery from injuries. His approach has helped thousands move pain-free, and his story—shared on platforms like Joe Rogan’s podcast—is a testament to the power of intentional movement.

    Making Movement a Habit Tech workers are smart and informed, often diving deep into their projects and flow states. But staying glued to your screen can harm your health.

    The good news? You don’t need hours at the gym to stay healthy. Simple reminders, like setting a calendar alert, using an empty coffee cup as a cue, or investing in a programmable standing desk from Autonomous—can prompt you to move.

    For home workouts, ATG Equipment offers tools to support Ben Patrick’s routines, which I can personally vouch for. In 2019, I struggled to walk downstairs until I tried Ben’s simple exercises. They worked—100%. The takeaway? Movement doesn’t have to be complicated. Find a routine that fits your life, whether it’s a quick stretch, a walk around the block, or a full ATG workout.

    As Nike famously said, “Just Do It” take the next step your body is built to move, and small, intentional changes can transform how you feel.

    What’s your go-to way to stay active during a busy workday? Share your tips in the comments or explore resources like Ben Patrick’s YouTube channel for ideas. For more on optimizing your workspace, check out ergonomic solutions at Flokk or Autonomous.

    Let’s keep the conversation—and the movement—going!

  •  A Local 831 Journey

    Rebuilding My Knees with Ben Patrick’s Knee Recovery System

    Living in the 831, with its stunning beaches, rugged coastline and tree lined trails, staying active is a way of life. But in 2017, a left knee injury sidelined my plans to surf and hike. A supportive knee sleeve, stretching, and rest helped me recover enough to walk on the soft sand and climb stairs, but by 2019, life threw a curveball. COVID restrictions kept me from Santa Cruz’s beaches, my weight crept up, and my range of motion tanked from too much screen time. At 54, I was determined to get back to my active lifestyle—and that’s when I discovered Ben Patrick, the “Knees Over Toes Guy,” on the Joe Rogan Podcast. Ben’s Knee Recovery System changed everything. His innovative approach, rooted in unconventional exercises like walking backward, helped me rebuild my knees and rediscover my strength. Here’s how I used his beginner-friendly system to get back to moving confidently—plus tips for you to try it, whether you’re hitting the trails at Henry Cowell or catching waves at Pleasure Point.

    Why Ben Patrick’s System Works

    Ben Patrick, through his Athletic Truth Group (ATG), promotes exercises that strengthen knees by working them in ways most training ignores. Unlike traditional forward-focused workouts (think running or jumping), his system emphasizes backward movement and targeted muscle engagement to protect and heal joints. As someone who’d never had chronic knee issues, I was amazed at how these simple exercises transformed my mobility and confidence.

    Step 1: Walking Backward

    The cornerstone of Ben’s system is walking backward, a technique inspired by traditional Chinese wisdom that protects knee cartilage. This low-impact move strengthens the muscles around your knees while reducing strain. Picture dragging a sled backward up a hill—it’s a game-changer. Forestry workers, who often haul trees this way, inspired Ben’s approach, showing stronger backs and knees. To try this at home, you don’t need a forest or a sled. ATG’s Backward Treadmill (48 x 25.5 inches, folding to 29 x 25.5 inches) is perfect for small spaces. It’s non-electric with adjustable resistance, making it ideal for home gyms. Start by walking backward on a flat surface, focusing on extending your legs back and letting your knees move over your toes. Even 5-10 minutes a day can build “bulletproof” knees. Bonus: Try it on West Cliff’s smoother paths for a scenic workout!

    Step 2: The Tibialis Raise

    Next up is the Tibialis Raise, a simple yet powerful exercise to protect your feet, ankles, and knees. The tibialis muscle, running along the front of your lower leg, acts as a decelerator, cushioning impact when you walk, run, or jump. Shin splints? This move can help prevent them. Here’s how to do it: Lean against a wall with straight legs, raise your toes, and hold for 2 seconds. Lower slowly, rest for 2 seconds, and repeat up to 25 times. It’s tough at first, I struggled initially, but consistency pays off. Do this while watching the sunset to make it feel less like a chore.

    Step 3: The Patrick Step

    The Patrick Step builds ankle mobility and knee strength, perfect for navigating uneven terrain like the stairs going up the cliff from the beach. Stand on one foot, extend the other leg forward, and lower your back knee until your front foot taps the ground (toes up, heel down). Keep your hips over the grounded foot, letting your upper body lean back naturally. Use a chair for balance if needed. Start with body weight, aiming for 10-15 reps per leg. Focus on controlled movement, not speed, and stop if you feel pain (mild fatigue is okay). This exercise improved my balance and range of motion, making stairs a breeze again.

    My Results and Lifestyle Shift

    After incorporating these exercises, I could walk downstairs safely and confidently, something I hadn’t done in years. Alongside Ben’s system, I revamped my diet, cutting carbs and wheat, boosting animal protein, and shedding 15 pounds. The combination of smarter eating and targeted knee work got me closer to paddling out at Steamer Lane again.

    Try it in The 831

    Ben Patrick’s Knee Recovery System isn’t just for athletes, it’s for anyone wanting to move better, whether you’re hiking in the mountains or strolling the Boardwalk. Start small with these exercises, and consider investing in ATG’s Backward Treadmill for home use. Check out Ben’s work at ATG Online Coaching (https://www.atgonlinecoaching.com/) for more guidance. Have you tried knee-strengthening exercises, or are you dealing with knee pain?

    Share your story in the comments or tag us on social media with your progress!

    Let’s keep the 831 moving strong.

  • Capitola by the Sea Sunset

    Capitola, Ca. on The Monterey Bay is Iconic With #chillbeachvibes

  • Santa Cruz Style, D.I.Y.


    Do It Yourself, Santa Cruz Style:

    How to Blend In Like a Local (With a Cautionary Tale)

    What Is DIY Santa Cruz Style? A First-Day Guide to Blending In

    Just stepped off the bus in Santa Cruz, California? This vibrant beach town has a unique vibe, blending surf culture, skate style, and a laid-back community spirit. Here’s how to embrace DIY Santa Cruz style, fit in with locals, and avoid tourist traps—all in your first day.

    Step 1: Nail the Santa Cruz Look

    Santa Cruz is famous for its iconic red dot logo, a nod to Santa Cruz Skateboards, a brand born here in 1973. You’ll spot tourists and locals rocking red dot T-shirts and black hoodies. Want to blend in?

    • Where to shop: Skip overpriced tourist shops. Head to Goodwill or thrift stores on Pacific Avenue for affordable, authentic Santa Cruz gear.
    • Pro tip: Avoid brand-new clothes. Fresh “Santa Cruz” tees scream “tourist” and may attract unwanted attention.
    • Footwear: Trade sneakers for flat, comfy Vans, the go-to shoes for skating and strolling the boardwalk.
    • Accessories: Grab a beanie or trucker hat. They’re practical for foggy mornings and a staple of local style.

    Step 2: Eat Like a Local

    Santa Cruz’s food scene is as iconic as its style. Follow your nose to these local favorites:

    • Pizza My Heart: Grab a slice (and maybe another T-shirt). It’s a must-visit for surfers and skaters.
    • Pacific Cookie Company: Perfect for a sweet treat after a day of exploring.
    • Mission Creamery: Indulge in artisanal ice cream near the heart of downtown.

    Pro tip: Lines can get long, so visit during off-peak hours (mid-afternoon) to avoid the tourist rush.

    Step 3: Hang Out at Local Hotspots

    Santa Cruz’s Pacific Garden Mall is the beating heart of downtown. Here, you’ll find street musicians, eclectic shops, and friendly locals.

    • What to do: Groove to live music, browse vintage stores, or chat with skaters and artists.
    • Why it’s special: This pedestrian-friendly street captures Santa Cruz’s bohemian, creative spirit.

    For a chill evening, walk 15 minutes from the bus station to nearby hangouts. You might even stumble upon pop-up events or street performances.

    Step 4: Connect With the Community

    Santa Cruz locals are welcoming, but building connections takes a bit of savvy.

    • Do: Be open, friendly, and respectful. Share a laugh or a story at a café or street event.
    • Don’t: Flash valuables or act overly touristy. Keep your phone and backpack secure.

    Pro tip: Locals love sharing their “killer nuggs” (slang for good vibes or local culture). Join in, but stay cautious.

    A Cautionary Tale: Avoiding Santa Cruz Pitfalls

    Santa Cruz’s laid-back vibe can feel like a non-stop party, but first-time visitors should stay alert. Here’s a real-life lesson:

    After a day of blending in, you might get invited to a “party” behind City Hall or near a tent-filled festival. Sounds fun, right? Not so fast. These spots can attract trouble—think theft or unsafe crowds. One visitor woke up to find their phone and backpack gone, with no trace of their “new friends.”

    Safety Tips for Santa Cruz Visitors

    1. Avoid sketchy parties: Steer clear of impromptu gatherings under bridges or behind buildings.
    2. Secure your belongings: Use a crossbody bag and keep valuables out of sight.
    3. Shop smart: Buy your Santa Cruz “uniform” at thrift stores to avoid looking like a fresh-off-the-bus target.
    4. Trust your instincts: If a situation feels off, walk away.

    Why Santa Cruz Style Is Worth Embracing

    From red dot tees to flat shoes and pizza slices, DIY Santa Cruz style is about embracing the town’s surf, skate, and community spirit. In just one day, you can look, eat, and vibe like a local—all within a 15-minute walk from the bus station.

    But remember: Santa Cruz is welcoming, but it’s not without risks. Shop smart, stay cautious, and you’ll unlock the best of this iconic California beach town.

    Ready to visit Santa Cruz? Share your favorite local tips in the comments or check out our guide to Santa Cruz’s best thrift stores (#) for more ways to rock the local look.

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