Motivational Note ~ "I will run today!

Today's Workout !

Today's workout!    
Weight workout!  Shoulders/Deltoids
*4x sets ~ Six exercise superset ~90 secs between ea.superset*

1. Seated dumbbell press ~
2. Up-right dumbbell rows ~
3. Standing side laterals ~
4. Standing front laterals ~
5. Bent-over side laterals ~
6. Standing one-arm side lateral (light weight) 

Abs ~ 100 situps w/10lb medicine ball ~ throw/catch at the top of each situp ~

                           

Lemon diet detox cleanse!  *New Start Day~Dec.2nd ~ Friday*

Sorry No lemon detox cleanse diet info. yet =(  I changed starting day to Dec 1st ~ Thursday!  I did ween myself off of my love for my diet pepsi starting on Monday.. I wanted to get that out of the way before fully committing to the cleanse. It is my one unhealthy item choice that I allow myself to have daily.                              

Daily Fit Tip! "Harness The Power Of Frustration"

There comes a point when you have to say “Enough is enough!” Frustration can create a powerful desire for change – in fact, it’s one of the most valuable motivational tools there is. Think about how being unfit has cost you, whether in your career, intimate relationship or your family. How many activities have you missed out on because you physically couldn’t partake in them? How often have you stayed home because you felt too ashamed or embarrassed about your body? 

Be honest with yourself. Explore each and every aspect of your life in which inactivity and overeating has held you back. Then pick up a pen and let your dissatisfaction tumble out onto the pages of your journal. (If you don’t already write in a journal, start one!) Once you’re done, you’ll have the genesis of your success right in front of you. These are the reasons you need to change your life for good. Use it to propel you toward your goals. When you experience moments of doubt or start to question whether you really need to work out, go directly to this page in your journal and read it. Make the dissatisfaction work for you!

Harness Your Power Today!

Motivational Note ~ "Just Do it"

It's a simple as you make it. Believe me it's harder not to do it...So  make in simple and just do it!

 No more excuses. No more delays, No more whining, No more wishing. No more I will wait for a better day! Today it that day! So "Just Do it"

Today's Workout ! Hitting the Pavement Running!

                                                                                                

Today's workout!
5 mile run @kealakehe school ~  My run started strong and I was feeling great.. but in my first quarter mile in I noticed a man walking his dog coming up the road I was running down on. My two dogs pull when they see other dogs and I will normally cross the road to make it easier. I couldn't because there was a lava rock island that blocked me from crossing. The man moved over to help me out so that the dogs could pass easily. Since it was only the beginning of my run the dogs were running strong and even in the dark they seem to want a piece of this other dog. I have always been able to hold my two dogs, but not tonight they ripped me off my feet so fast and I hit the pavement hard and so fast I didn't know what hit me. I was able use my elbow to brace myself as I hit and let go of my dogs to risk being dragged across the pavement and into on coming traffic. Lucky I don't run where there is much traffic, but this area I run on my sons' school nights does have more traffic than I am used too.


When I hit the pavement I went forward and then spun around facing up hill on the loose rock on the right side of path =(  I got up as fast as I fell and called for my dogs. They came and all was good as they didn't attack the other dog, they just wanted to check him out. The man was in shock at my fall and was in more shock at me putting my earphones back in and continuing on my run. I apologized for not being able to hold my dogs and said they were just too strong and pulled me off my feet. It was the first time ever they have been able to pull away from me.

I continued on my first mile of my run and didn't feel much pain until my second mile. It was pitch dark and most of the street lights were out and that made my run a bit harder as well. The moon was at it's smallest and it was pitch dark. I got to a street light and looked down at my leg to find the right side of my calf was swollen so big it looked like a huge grapefruit. It was red, bleeding and huge. My elbow was burning and a little swollen too. It just made me run harder and faster to complete my 5 miles that I set out to do.

I completed my entire 5 mile run by 7:15pm in pretty good time considering my fall.. 

Today's diet!                                         

Daily Fit Tip! "Will Power"

"Nothing taste better...Then feeling and looking good & happy in your own skin!   It's your choice ~

Motivational Note ~ "Get It Right Today"

Exercise of the Week! "Tate Press"

 

Tate Press ~ This is a new exercise that I have been doing this year.. I have also included it in my son's and a few other friends training workout schedules. It's a good one! It's main part is for your Triceps, and secondary is Chest & Shoulders ~

1. Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.
3. Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.
4. As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again. Tip: It should take at least twice as long to go down than to come up.

 

Lemons, Lots of Lemons ~ Time To Cleanse!

When your life gives you lemons... Make some lemonade, add a little Cheyenne pepper, maple syrup and water. Cleanse and rid your body of all those nasty toxins built up inside your body.

I have tons of lemons and I will be doing a Master Cleanse starting tomorrow... Monday 11/28. I plan on doing the cleanse for the 10 days, but will go longer depending on how I feel on that 10th day! I will keep a daily update posting each day sharing what 10 wonderful lemon filled days are like. Sharing the good, bad and even the ugly if need be...
Hopefully it doesn't get too ugly. I do know it will get bad before I feel good. Even when we follow a clean, strict diet on a regular basis we are all human and we have our free day, cheat days and now the holidays. Even what we breath can get built up inside of our bodies and a cleanse is the best way to clear the way. Clear our bodies of unhealthy choices and start with a clean healthy slate. It is suggested to do a full cleanse for at least a week to ten days 2-3 times a year. This keeps our bodies rid of unwanted toxins and keeps our bodies clean and clear working at 100% throughout the whole year. 

I am Thankful For... My 1st Celebrated Thanksgiving in 10 years !

This year was our very first celebrated Thanksgiving in 10 years. My son and I celebrated this years Thanksgiving with my brother's family. My daughter had made other plans as she has her own little family now and couldn't be with us. She was shocked that we had even made plans for Thanksgiving Day.

After my husbands murder it became hard to celebrate and that first Thanksgiving came a few months after he was gone. We all gathered and tried to celebrate the Thanksgiving holiday that year, but it was clearly not in us and forced. So the following year we just didn't try and stayed home and treated in like a normal day. Each year it became easier and easier to do. Christmas took a little longer to go, but it too became a normal day with no celebration as well. I tried to decorate a little and do some things that were done before, but it just didn't feel the same and the holiday felt like just normal days to us.
This year was a turning point for us, our little family. After ten years of no celebration of Thanksgiving Day we decided to change it all and let go of the pain and sadness we seems to hold on to, which stopped us from celebrating and enjoying these special holidays. We shared our first Thanksgiving with my brothers family and friends. My son and I ventured up to my brothers home for a warm, fun family filled Thanksgiving Day celebration. It was a great Turkey Day for my son and I and we loved that we got to share this thankful day with our family. That's what we were thankful for this Thanksgiving...Thankful to be able to celebrate again!

	Thank u... Dana & Laurie <3

Today's Workout !

 

Today's workout!
5-mile hill run ~  Up hill zig zag run thru 5 subdivision streets ~
30 min. Kettlebell weight workout ~ Upper body

 

Today's diet!

5-eggs 2-yolks  1 half papaya ~
1 cup green tea ~
1 can water packed tuna w/chopped celery, 16oz water ~
1 chicken Cesar salad  diet pepsi 
16oz water

Daily Fit Tip! "Is one diet blunder okay?"

“I’ve already blown it today, so I might as well give up.” I know how discouraging it can feel after you lose control and make a dieting mistake. But you can’t let it weigh you down, or you’ll never lose the weight! In fact, you’ve never blown it until you’ve given up altogether. One overeating episode will not ruin your entire diet, and you can still hop back on that wagon and head for success. 
  Think of it like this: For the same reason fat is so hard to lose, it is also hard to gain. You have to eat 3,500 excess calories in order to gain just one pound of fat. That’s a lot of food – way more than you’ve ever eaten in one sitting. So chalk up your mistake to just that – a minor setback, not a diet-ending catastrophe.

Don't beat your self up over your a set back either. Same thing goes for missing a workout as blowing your diet on one meal or for the entire day. Just know...tomorrow is a brand new day. Get up and get right back on the fitness track to become a better more fit you...

Inspire me ~ "You Are Fit & Beautiful"

Think on this...It's not who you are that holds you back, it’s who you think you’re not.

Motivational Note ~ Thanksgiving Weekend...Train Hard!

Flatten Your Tummy & Tone Your Tushie!

A flat tummy is very sexy and often admired by many but as women age, it often takes some work to achieve that look. It takes a healthy low-fat diet and an active exercise program to produce the results of a firm flat tummy and a toned Okole (Tush). 

Diet plays a major role in keeping the tummy under control. Protein, the building block of every cell in the body, should be eaten at each meal. Protein sources that are low in saturated fat are the best choices and can be found in vegetables and legumes as well as meat. Foods like beans, avocado's, and chicken are great examples of low-fat protein. These foods are also easily digested, with less chance of being stored as fat reserves in the body.

Exercise however, is the best way to work your core muscles to attain that sleek, long, flat look for both the tummy and the tush. A plan that includes both cardio and strength training exercises has repeatedly rendered the best results. But in order to get that sculpted muscular look, it’s going to take specific exercises to work that area.
You’ll want to choose exercises like abdominal crunches, sit ups, planks, running, walking, stair climbing and or hill running, dancing and kickboxing. All of these exercises and more will concentrate on working the core muscles that strengthen the back and stomach muscles. If you consistently work at these exercises your core muscles will become stronger and muscle memory will improve. After a while you will become mindful of these exercises even during everyday activities like reaching, bending and stretching.

In no time at all, you can flatten your tummy and tone your tush. It takes as little as 30 minutes a day to improve your overall fitness and develop a sexier and more beautiful body. The benefits are both internal and external and can help you feel more vibrant and improve the quality of your liveliness.

Motivational Note ~ Thanksgiving Weekend...Keep Training!

"Happy Turkey Day"

	Give Thanks today...for the little things we all take for granted everyday and throughout the year...

Today's Workout !

Today's workout!     
Leg workout ~ 5x 

1. Stiff leg dead lifts ~
2. Dumbbell leg curls ~
3. Extensions ~
4. Front squats ~

Elliptical Trainer ~ 40 min. ~

                                                                                 

A Hawaiian Sunrise ~ "Good Morning"

A perfect Hawaiian morning for working out!

The white rocks you see on top of the lava are a long time traditional in how we remember our loved ones here on the Big Island. Most times it's in remembrance of a loved one who has passed or moved away. A name or symbol is spelled out with the white rocks on the black lava rock along the highway. Tourists will sometimes steal the white rocks from these memorials and use to spell out their own names to mark that they were here.. You should always hunt for your own white rock and NOT steal from another memorial or name marked in remembrance.

It is pretty cool to see all the white rocks shaped in symbols or names spelled out to remember our loved ones who have passed or moved away from our beautiful island.. This is the main highway that goes around the whole island and the lava rock is between the ocean and the highway. This is the same highway that the triathletes ride their bikes and run the marathon on for the "Iron Man" Triathlon held every October here on the Big Island.

Many of our own triathletes and athletes that ride or run use this road to train on. Around August every year you will see the bike and running traffic increase as the "Iron Man" Triathlon approaches every October. This single event is covered world wide and brings thousands of tourists and athletes from all over the world to our humble island.  It is quite a event to see in person. I  personally love the start of the race which is at the Kailua  pier for the first leg of the triathlon..."The Swim"  The race ends with "The Run" 26 mile marathon.  The finish line is right at the Kailua pier where the athletes started the race with the swim. Whether your a   athlete or not it is something to see and experience..
    

My Heart !

My beautiful daughter Brandi & grandson Keneke ~ xoxoxo

 I love you so much!