King or Queen of the "Hill" =)

My son and I found some more hills for me to torture myself running them. These pictures are of a nice mile and half long gradual hill. I do love these kind of hills. I do love super steep hills too, but this kind of long gradual hill is a real challenge to run at a good pace and to just keep climbing without any stops. When you get a good rhythm and pace going up the hill, it can give you that all natural runners high. =)

Real steep hills are great to run up as well, but much harder to climb without any stopping. The steeper the hill the more pumped your thighs get, and that can hurt at times. When that happens I will stop for 15-30 seconds to punch my thighs and get that lactic acid moving through my thighs so I can continue to climb the hill to the top. Short steeper hills take a lot of leg and okole (bum) power, and if you want to build your bum up, give it that high roundness...then run some hills.  Any type of hill will do, just work towards mastering as much of the climb without stopping as possible. Go further each time until you are able to climb the hill non-stop to the top.. Be the "King" or "Queen" of your hill!

Daily Fit Tip! 5 ~things you should do after each workout!

A simple five-minute cool-down is sufficient in preventing the pooling of blood in your extremities, which can otherwise make you dizzy and increase your risk of fainting.

Stretch! Once your heart rate is slow and steady, stretching your muscles and joints while they’re still warm helps prevent tight muscles and stiff joints and improves your flexibility. Stretching is often skipped and not done after working out. Make it part of your workout just as you make time to do your abdominal exercises. Pick two good stretching exercises a head of time so you know what stretches you'll be doing at the end of your weight training session. Your body will thank you the next day!

Drink plenty of water. It's important before, during
and after your workout, so don’t forget to water-proof your exercise.


Refuel after exercise. It's the key to improving strength and fitness. But burning off a lot of calories isn’t a valid excuse for eating a double cheeseburger. Instead, fuel up within 30-60 minutes after exercise by eating a carb-rich snack combined with some lean protein such as an orange plus one serving of low-fat yogurt or a banana with peanut butter. A protein smoothie is one of my favorite things to make for my son and I after we do our weight training workout. I add a serving a protein powder for each of us, along with serving of creatine and flax seed oil. I use half sugar free apple juice mixed with half cold bottled water. Add the fruit that I have on hand and make our protein rich smoothie. It's quick and easy, plus you can do it right after your workout to make sure you get what you need in to your body within 30-60 minuets. Then later you can have your meal as planned depending on the time of day you do your training.

Include rest days in your fitness plan to prevent any plateaus. You should always give your body 24 hours of rest in between doing specific exercises. For example, do your weight-lifting routine every other day with cardio sessions in between. Taking your rest days is more important than you can imagine. I learned the hard way after training for days in a row and not taking time to rest. I was paddling for a canoe club here in Hawaii 5-6 days a week 1- 1 1/2 hours of hard training early in the morning or the late afternoon. Plus doing my weight training after or before my padding workouts. I was even competing in body building shows at that time, but I was not getting enough rest. My muscles were not repairing from my workouts and it lead to over-training.


Over training is serious, and more serious if your competing in bodybuilding or fitness shows. It's a subject that I could write more about and will address more on this subject in a separate future post. Rest and repairing your entire body, and your muscles is just as important as the training in it self. If you don't rest you don't grow, repair or make any gains. So listen to you body and take your rest days when you should. Working out 7 days a week doesn't mean you will be better or more fit because of it. It means you will be over-training and there is no time for your muscles to repair to grow. Try a common 3x days on to 1 day off, or at the most 4x days on to 1 day off.  Doing all your muscle groups within those 3-4 training days and then take your rest day. If you train 5x days in a row and rest 2 days it will still be hard on your muscle repair but it's better than no rest at all. 4x days in a row is tops and your body should be given a rest day following 4 hard days of weight training or any other or added training you are doing.


Listen to your body and your muscles. You should know if you need more rest between workouts. Depending on your level of training you may need more than a day of rest between a 4x days straight training. You should know if your just being lazy or you really do need an additional day of rest. 1-2 days of rest in most cases will be enough time to allow your muscles to rest and repair for maximum growth and the gains you are looking and working towards. Not getting the proper rest between workouts will leave your muscles looking flat and much smaller. Muscles need to repair and rest repairs you muscles. Repaired and rested muscles equal fuller more sculpted  and defined muscles. No one wants to spend hours training every week to see very little to no changes to their body and their muscles. So learn to listen to your body and get the most out of your workouts & training!

Exercise of the Week! "Lying Tricep Extension"

The Lying Triceps or what my brother calls this exercise "Skull Crushers" is a compound movement that is considered a triceps mass builder. Often called "skull crushers", this exercise uses the triceps as the primary muscle group. Secondary muscle groups include the front shoulders, and chest. This exercise can be done with a barbell, or a EZ curl bar, or with dumbbells.
To get the most from this exercise, make sure your elbows are back a bit, and stationary. Your elbows shouldn't move throughout the entire movement. Keep your feet planted firmly on the ground and keep your head and butt on the bench.

Position for the lying triceps extension
1. Grasp a barbell or an E-Z curl bar using an overhand grip with hands less than shoulder width apart.
2. On a flat bench, lie on your back with your feet firmly planted on the ground and your back flat against the bench.
3. The bar should be should be directly over your head and your arms fully extended.
 
Execution of the lying triceps extension
1. Keeping your upper arms straight and fixed, slowly bend your elbows and lower the bar to your forehead. You should be almost touching your forehead.
2. Using your triceps, push the weight back up to the starting position. Repeat the movement. Keep your elbows in at all times.
3. When your finished the movement, you can either sit up with the weight or drop it to the floor while you are lying on the bench. It will take a little practice but you'll get it.




Tricep Extension - While the biceps bend the elbow, the triceps extend the arm from the elbow joint. They are being called to act in the chest press and shoulder press movements, but if you want to work that "back of the arm" area, incorporate a movement that begins with the elbow bent, and then pushes, against resistance, to extend (straighten) the arm. This can be done with a dumbbell in each hand lying on the floor, with a single dumbbell or a barbell overhead, with one arm at a time in a rear tricep extension, or pushing downward on a high pulley cable machine.

I added a picture of this exercise being done in seated position, it's called seated tricep barbell extension. A straight-bar can be used or ez-curl bar like being used in top pic. Doing these lying or seated, with or barbell or dumbbells it will work our tricep muscle group. But, doing them in different angles,  using different equipment like barbell, dumbbells or ez-bar, wide or close grip will hit your tricep muscle group a different way and in changing and using all of these variations you will build a fuller, better sculpted tricep muscle.

Triceps is my all time favorite muscle group. I am not sure if I inherited my triceps or I just worked and sculpted them to be one of my most noticed and best muscle group on my body. I would get many complements from judges at my bodybuilding competitions, and many would ask how I was able to develop my triceps. I always feel genetics plays a big part in our body shape, and how it reacts and develops from lifting weights. Then it's how hard we train our muscles. What exercises we use to develop our different muscles groups as well. Make sure you always incorporate different variations in position, equipment used and amount of set, reps and weight used.

Doing this will surely build and sculpted any muscle group to the complete fullest. A fully developed muscle is the best looking, and of course if you plan on competing in body or figure contest or shows you will want your muscles to be full and complete. Judges will look for this in judging your total physique, and will mark you down if your muscles are not fully developed and symmetrical. So get started and change up your exercises and variations to start sculpting your muscle groups to the fullest. Build your best, symmetrical body.

Daily fit tip! "Choosing cardio, the right equipment, and choosing a trainer"

    Choosing the right cardio for results~  The type of cardio equipment you use at the gym makes a difference in what kind of results you’re going to end up with. If you want to be a runner, you’ll probably choose the treadmill. If you’re training for a bike race, you’ll probably hop on the stationary bike. But what if you’re just trying to get in shape and lose weight? Which piece of equipment is right for you? While any machine will help you burn calories, you have to personalize your exercise program for the best results. Make it your own and don't just do what your see others doing because it looks good, or they look good doing it. We are all different and must find out what works best for our own body.
What is your level of fitness? If you would describe yourself as out-of-shape, it’s important you don’t head straight for the treadmill and crank it up to a six-mile-an-hour pace. Start out walking on the treadmill, or better yet, try your luck on the elliptical. This machine puts your body through the motions of running on the treadmill, but puts less stress on your joints since your feet don’t actually leave the surface they’re on. 

Getting in shape~ Once you’ve mastered the elliptical, head over to the treadmill and give it a try. Just keep in mind you probably won’t be able to keep up with the pace you had on the elliptical because now you’re being forced to pick up your feet and really propel yourself forward. 

Choosing the right equipment ~ The same philosophy can be used on any piece of gym equipment – if you’re out of shape, start out on a minimally challenging machine so that you can actually stay on it long enough to work up a good sweat. Start slow and small and work your way up. Not only will you avoid injuring yourself, you’ll be setting yourself up for mini-successes along the way to ultimate success. 

Do you need a trainer? ~ Now if you are lucky enough to have a trainer or as I had a big brother who had many years of weight lifting, and other training experience, you can experiment a little more and further to see what your level of fitness is, what kind of shape your in, and what is your natural fitness gifts. A trainer can spot these three important things about you more quickly than you might be able too, among other important tools you will want to learn about along the way. The truth is we are never done learning nor learn everything there is to know, especially when it comes to fitness.

Your fitness lifestyle ~ So if your serious and want to really learn about yourself, your own body and how it works, be open to learn. Just starting out you may want to get a trainer to help guide you through the start of your journey in finding your own personal fitness lifestyle. A trainer can help you find out what works best for you, your body type,your fitness level and ability. A good trainer will set you free when they feel you are ready and have gained enough knowledge and experience to do it on your on. Then you can check in with them on a weekly, bi-weekly or monthly basis to keep yourself on the right track,  get new workouts, new ideas or questions you may have. Finding your own way takes time, commitment, consistency and a strong mind to want it. To want to be in control of your own body, and live your fitness life style ~

 

Inspires me ~

In my post on the "Fitness Blog World" post yesterday 10/4 I 
shared what influenced me in my fitness life.. My brother was that one person who not only influenced me, he changed it all for me, and continues to be there everyday and be a inspiration to me ~ Yesterday he posted this on my face book page...   
"When the small minded ones try to close down your world, you kick them to the wayside and find that they were holding you back from exploring the multitude of options the world has to offer. Say hello to a brand new day !"
Sharing  another inspiration in pic below is my daughter..Brandi as she was at a very special Vegas Muscle Magazine calender shoot with me. Here we are on the streets of busy Vegas, along with Bob Kennedy ~ Owner of Muscle Magazine International & the very photographer who took this picture of me and my daughter. My daughter held the silver sun shield in my photo shoot to make the sun bounce off me..=) Bitter sweet to have your daughter be apart of your photo shoot with you ~ That inspires and motivates me!

Photo taken by..Bob Kennedy of Muscle Magazine International

Today's Workout !

Today's workout!
4.5 mile run today ~ I was sore and it was sunny out, yet I had the most amazing, strong run today. I started by running .25 mile steep hill up to my first street and then did a zigzag down. I did the same run yesterday, but I climbed up hill and zigzag the streets between. I run through five streets that I have marked and do a zigzag to make a half mile,then go to the next street. Today I was going down hill between half miles zigzags. When I take this route I start my run by running up hill and end it running up another steep hill. I have three different routes when I run and they are all killer routes.
My poor dogs just had it and I had to practically pull them the last few miles. I think the up hill run the day prior just did them in. It is pretty funny when you are running with two dogs and they are behind you and you have pull them by their leashes. They are in good condition too, but sometimes two hard run days in a row is just too much! Sometimes for me too =0

60 up-hill lung walks ~ 

15 min 4-lb hula hoop ~

Pic below is one of my favorite hills to climb at the end of my run. This hill is called barf hill road...lol  Today it certainly lived up to the name I gave it years ago. Yes, today I had to barf at the top after I ran up it. This is a good sign though. It means I was busting my okole, putting everything I had in to climbing that hill!

Barf Hill Road  =)

"Fitness Blog World" My Post On November 4th Topic!

My turning point or trigger that lead me to choose fitness and my healthy lifestyle~ How did my progress get me where I am today, and who or what has been my biggest influence in my fitness life.

I was a athlete early in my youth, swimming on swim teams beginning age 9 and then throughout high school too. I also loved to run and was on the track team in elementary school, and some of high school too. But my main love was swimming and I even joined a AAU year round swim team along with being on my high school swim team.

 

The one thing that hurt me was at around age 14 the summer of my freshman year in high school.. The peer pressure to be thin, and I wasn't in anyway fat, but felt I was and decided to lose some of my baby fat weight that I felt was still hanging on to my body. Other girls my age didn't seem to have and I was a late bloomer so this put more pressure on me to be skinny. In stead of having the knowledge that I have now that my body would out grow the 10 pounds of baby fat in the next year or so I wanted to excel the process, so I ate very little and at times nothing at all. The baby fat came off real quick with all the hours after school at swimming practice.

This became a habit and soon a disease. A disease that was rare and not too well known yet in the early 80's. I didn't know about it or know I was suffering severely from "Anorexia Nervosa" I soon found out what it was in my Junior year in high school as I was only 90 pounds and dropping drastically. I continued to swim for my high school team and AAU team in the summer months. I did exceptionally well taking mainly 1st and 2nd placings in my particular races. One being a favorite of mine was the 500 meter swim. This was a race of 20 laps for time against other swimmers from other teams. This was my race and I would win most every time even on maybe a apple a day.

As my senior year came I continued to be very skinny at about 85-90 pounds. Then approaching my high school graduation I hit a all time low of graduating high school at a mere 78 pounds. That summer my brother came home to visit from college and he was in shock at what he saw. He was mad that my parents couldn't see I was starving myself. He stepped in that summer and gave me the "Tough Love" talk. We were at a wedding for a family friend the summer I graduated and he watched me eat nothing the whole day. He took me home after the wedding and we had to stop on the side of the road as I was getting sick.  This is where my brother told it to me real straight. He said... You think you look good? Your skinny yes, but you look like shit and your face is gone, your body is gone and you are dying. It woke me right up, as I thought being skinny equaled being beautiful. I couldn't see what my brother saw or anyone else for that matter. I saw a fat girl in the mirror at only 78 pounds at 5'3" I was a bone wearing youth size clothing.

This was my turning point and although I was in to fitness with my swimming, and running I was not in the least bit healthy. So my turning point began that day when my brother stepped in to give me tough love and told me the truth. It took a lot of work on my own to change my thoughts, and eating habit, consuming good food and accepting my weight. I worked on my self worth, ate good food, and continued to run and swim my first year out of high school. Then  my family made our big move to the Hawaiian Islands. This is where my love for weight lifting and bodybuilding started and immediately began to blossom.  My brother introduced me to the iron, and I immediately fell in love with the whole concept of training, pumping iron and having control of sculpting my own body. Weight lifting is dear to my heart as is my brother Dana. They both saved my life in showing me a better more healthy way to live.
 

In the first 5 years of lifting weights with my brother on a hard training schedule it was suggested to me that I compete in a bodybuilding competition. I was extremely shy, and very critical of myself still so I had no intentions of competing in any bodybuilding shows. Again my brother stepped in to convince me to go for it. I have come so far in 5 years, in sculpting a perfect fit body. He said show it off Debbie, you have nothing to fear and that I should be proud of the last 5 years of hard training I put in my body. I decided to enter my first competition and got 2nd place, and it sparked my fire in full force to go back to win. I never received a 2nd place again, or any other placing but 1st place. I also got passed my shyness in winning best poser award at every competition I was in. My greatest achievement was winning light weight, and beating the middle, and heavy weight winners taking the whole show. Plus winning best poser award as well. That was the year I won Ms.Big Island and that was bittersweet as I was 4 months pregnant with my son when I won my first overall show.

My greatest influence in all these years is no secret to anyone. It is my amazing brother Dana, who is a great athlete himself. If not for my brother I am not sure where I would be?or even be alive today. He believed in me when I didn't believe in myself. He taught me how to believe in myself and be proud of my accomplishments. Always strive for being the best I can be.. Reach high and keep training hard for the biggest completion of my life.. Which is my life. That is a daily competition that I compete in and strive to be the best I can be every day!,

 

Check out the other women on Fitness Blog World and their posts on this same topic I just wrote about today. Amazing women, great fitness blogs on...    http://fitnessblogworld.com/about/ 

 

"Fitness Blog World" New Post Topic Today!

I am introducing a blog that I have been invited to join and participate in "Fitness Blog World" www.fitnessblogworld.com  a blogroll of about 20 plus women with diverse back grounds in fitness that are sharing their own interests, experiences and perspectives in order to inspire others. Fitness Blog World bloggers participate in contributing in a post every two weeks, writing about our individual perspectives on the given "shared" topic.

My first participating post is today Friday 11/4 and official positing time for bloggers to post is by 8:00 pm eastern standard time. The topic that we will be addressing in today's post: "What was your trigger or turning point that made you choose fitness and/or healthy lifestyle? How did that progress get you where you are today? What or who has had the most influence on your fitness life?

Please check out my first post later today here on my own personal fitness blog, and also check out "Fitness Blog World" www.fitnessblogworld.com for a list of the other blogs of this close group of fit, amazing women that will be posting along with me today at 8:00 pm eastern standard time on their own personal fitness blog's about the above topic. 

Come check out FBW new face book page www.facebook.com/groups/fitnessblogworld
 
Lets all... Rock Our Bodies Today!

Today's Workout !

                                                        
Today's workout!       
3.5 mile hill run ~ Today was all up hill with a few breaks of flat road between steep hills.. The sun was out and it was hot! I don't alter my run to the weather ever.. If it is sunny or raining so be it. I don't baby myself when it comes to working out.. 
150 walking lunges ~ after my run =)
20 min 4-lb hula hoop ~

 

Today's diet!    
   Liquid & water fast today!         

Motivational Note ~ Pump some Iron!

Speed up your metabolism, build a strong shapely body...Pump some Iron!  

Daily Fit Tip! "Pumping Iron"

   Pumping Iron ~

If you want to lose weight, and you want to lose it fast, what does everyone tell you to do? Run! Running burns mega amounts of calories and tones your whole body. But what if you’re not in good enough shape to start running right now? Walking is another option, although you need to walk twice as long as you would run (since you’re moving half as slow) in order to burn the same amount of calories.

Is there anything else you can do to burn a lot of calories that isn’t as difficult as running or as time-consuming as walking? Try lifting weights. I love to do both running, and lifting weights, but to me lifting is more important and if I had to choose one to stay in shape it would be lifting weights. I do love running, and it is said to tone your whole body, but I feel pumping the iron is the best form of exercise because of being able to shape, and firm your entire body. The big plus of weight lifting is the more muscle you build the faster your metabolism will be. Plus you can also lift weights in circuit style for a great cardo, fat burning workout too.

According to a study from the University of Southern Maine, weight-lifting actually burns 71% more calories than scientists previously thought. Take the strength circuit, for example, which consists of 8-10 machines done consecutively to a timed buzzer. Just one circuit can burn over 230 calories – and you can do a circuit in just 20 minutes. Spend 60 minutes at the gym by doing three circuits, and you’ll burn almost 700 calories! And not only are you trimming the fat, you’re also building lean muscle. And more lean muscle means a higher metabolism, which means you'll burn more calories just sitting still.

Today's Workout !

Today's workout!   
1~hour on Elliptical Trainer ~ Last 30 min. I did intervals.. 1~min hard and intense, 1~min moderate, continued for 30~min. ~
20~min. 4-lb hula hoop ~          

 

Today's diet!

5-eggs 2-yolks, 5-whites scrambled, 1/2 papaya ~

1-large protein smoothie (mango, banana, strawberry) 1scp.creatine 1tbsp. flax seed oil ~

16oz water, 1cup green tea ~

1 hollowed foot long sub.. BLT w/avocado (NO mayo) 16oz water

1 apple ~ 

                                

Love my Hills !

As promised here are two of my beloved steep, long hills I include in my runs.. Hill on the left is over 1 mile which continues straight up. The hill on the right is steep and a quarter of mile up and one of my favorite to end my run climbing non-stop to the top! I have one other hill that I like start my run with..It's a killer too =0
Find some hills and start climbing! Nothing is better than a good hill to wake your "Okole"  and '' Quads" up! In fact your whole body comes alive! Love those hills ...    

 

Today's Workout !

                                                                            
Today's workout!    

Weight workout w/my son today ~  Back/Biceps
3.5 mile hill run ~ I will do my hill run prior to my weight workout!
Okole work ~ walking lunges, bench steps ups ~  

1. Barbell rows (2x reverse-grip ~ 2x front-grip)~ 4x   (12-15 reps)
2. Incline dumbbell curls (alternating) ~ 4x
3. Dumbbell rows ~ 4x
4. Standing close-grip barbell curls ~ 4x
5. Barbell seated squats ( sit down on beach and stand back up)~100 reps  4x 25 reps ~ 4x
6. Dumbbell bench step ups ~ 100 reps (done in 3x sets)
7. Situps w/10-lb medicine ball ( throw/catch @top of each situp) 110 reps ~ 3x (till 110 reps done)
8. Planks ~ 4x (hold for 60 sec.)

 

 Today's diet!                    

Daily Fit Tip! Tibute to my beloved "Hill" running!

                                 

Got To Love Those Hills!

If there’s a hill in your path, don’t turn around and go the other way... run up it! While for some people running hills may seem comparable to climbing Mt. Everest, the payoff is worth working through your fears. You can burn twice the calories by walking, biking or running hills as long as you keep your speed constant.

That’s not all: Taking on the challenge of a hill routine will also make you faster and stronger, as well as improve the stability of your knee joints. The most important thing to remember when running hills is to run up as fast as you comfortably can, but take it slow on the way down to avoid putting undue strain on your knees and quads. 

If you just don’t have a hill to climb in your area, you can simulate hill running inside your gym simply by adjusting the incline of your treadmill. But if you want to fully appreciate your hard work, take your routine outside. When you reach the peak and look behind you to see what you’ve just accomplished, you’ll truly feel like the king (or queen) of the mountain. 

My runs always have steep hills included in them.. I have always loved running hills and felt they made me stronger when running normal flatter terrain. My brother taught me early on to run hills for power, building muscle, and run down hill for building speed. It is so true and it truly makes you feel good when you can complete a nice long steep hill all the way to the top...then look down and see what you have climbed.

Remember when just starting out that it takes time to run hills all the way up without stopping.. You need to build up to it. Just make markers on each hill and go further each time you run them. Try to make it further past those markers each time you run until you can do the whole hill without stopping. It just takes building up your stamina and power to make each hill without any stopping.. It's a great feeling!

Running down is fun and builds speed.. You do have to be careful of your knees and footing while running down. Take wide strides and open your hips up and don't fear the speed of running down hill.. It can be a great feeling..especially after you have climbed up the steep hill..

I got a new phone over the weekend...iphone =) So today I will take some pictures of my beloved hills  and post in my "Today's workout" for all to see just how steep and intense they are to climb. Love my hills!