…..so freakin' bad!!!


Con Fon IT!

 Hello.  My name is Pono and I want to be a skinnyaire.  I am definitely on a roll.  Feeling great!  I am going to continue this streak without thinking because whenever I start to think about it, I end up not going and working out at all!  Today, I was up at 5:30 a.m.  Why?  Who the heck knows…..definitely not in my right mind, though.  I think back to all those times my mom and dad made me lay down to take a nap and  I didn’t for those two hours or we had naptime in kindergarten and I was the only one awake.  What the FREAK was I thinking.  If I could take all that back or see myself, my little pono, I would tell him that if he didn’t nap he would go blind as an adult or something drastic just to get him to nap!  So, at 6:00 a.m., my 7-month-old son was up so I took him with me to Walmart to get some milk.   Like Starsky and Hutch, Butch Cassidy and the Sundance Kid, Mutt and Jeff, we set out to on our excursion with full purpose in mind and some change in our pockets.  Now, let’s forward to workout time.  The whole family went to the park which is literally walking distance from the house, actually its more like spitting distance…….watermelon seed spitting and not tabackee spit……from the house.  I did my mile walk with speed only I have seen — well, that I usually see when I’m all alone or with my family and no one else around to dispute my story…….but nonetheless, speed.  Oh, and with the agility and dexterity and quickness of a cat..well, a cat that might be really old, blind, overweight and has a respiratory illness…quickness.  Yup, I was amazing…..so as I walked around afterwards, I started to stiffen up in the right knee.  Especially when I sit down for few minutes and get up my right knee will not bend.  In the words of the great Flossie, “CON FON IT!”  A little fluid in the kneeskees and I’m a cripple. 

Click on the picture to see how I will be treating my knee

I actually made it to Walmart for an hour and a half and my back started to stiffen on the right side, too!  WTHockeysticks??!!!?? My behind is cramping a little and my hamstrings will cramp if I lift my leg to stretch my quad….I know this because I already triedit and it started to cramp up tight!  So, to all of you out there, getting back in shape is not glorious.  It requires dedication, commitment to self and most importantly, love of self.  Forget the pains of our mere mortal vessels…..we are warriors, men and women of valor.  We step onto the blacktop war zone and fight for control of our own minds to have the power to overcome.  The enemy is not a person or entity or organization or conspiracy theory that the government is trying to keep us sick as people to profit off our pill purchasing frenzies….oh no, my friends, the enemy looks back at us every time we look in the mirror, every time we see that hamburger or candy bar and wage war on our own conscience.  The halls of Valhalla can wait until after we have ascended the throne of physical supremacy and used these specimen vessels to conquer and triumph for many years to come.  Tonight, we feast not on foods of folly, but on the discipline of self-control.


Flying high on endorphins……


What caught my eye on my walk this morning…..beautiful………

Hello.  My name is Pono and I want to be a skinnyaire.  Light the candles, set the china, Pono did a workout…..Holla!!!  Oh yeah, baby, workout I did.  Not only did I work out today, I worked out last night!  I woke up this morning and noticed how soft the light from the outside came in through the windows.  As I looked out the window I could see the stillness of the leaves on the trees.  There was no breeze and yet from the stillness I could tell it was cooler outside than in the house.  Maybe it was the way the light had a softer glow to it.  Or, maybe it was just me looking at the world with more optimism.  Either way, Pono got off his arse and mowed the lawn with reckless abandon.  Then, I blew the remnants of a once grass-dominated civilization into a conquered pile of rubble.  Some of it has already been blown away by the wind…….anyhoo, back to working out……the yard looks amazing and I feel like a million bucks.  Oh, then, I went for a mile walk around the neighborhood to get heart rate up and finished it off with hill running…..well, hill walking/sometimes jogging.  Brutal!  Nothing sheds fat and gets the heart rate up more and quicker than hills or stairs.  Gut buster, I say!  The kind where pain sets in quickly and your lungs are on fire.  With each breath, your lungs gasp for air as your legs get that lactic acid buildup, screaming for relief and yet as you look up, the top is still out of reach for another five seconds….oh the pain.  However, your mind begins to accept the pain and fire and you revel in its obscene and intrusive companionship.  Why?  Because you know that with each gasp and labored step, you can visualize that fat melting off your body, exposing the hardened and rippling muscle beneath those layers of tacos and fries you accumulated before today.  Today, our paradigm has shifted.  Today, we fight for our independence, independence from food and folly.  Today, is our Independence day!!!


Weightloss is worth its weight in iron!

Hello.  My name is Pono and I want to be a skinnyaire.  Yesterday morning and this morning I had the fortunate chance to eat more of our homemade yogurt and homemade peach spice jam flavoring the homemade yogurt topped off with my homemade granola……..YUMMY!  I like to think I have a pretty good knack for tasting food and letting people know if it is bad, good, or great.  This stuff rocks the palate!  The slight bitterness of the plain yogurt slightly sweetened by the peach spice jam and, of course, ending with a beautiful toasted crunch of oats, nuts and dry, sweetened fruit making for a symphony on the taste buds………..Beethoven’s 9th, mind you.  Oh, so good and so good for you.  It is so light and just for your pleasure, I cut half the sugar out of the granola, too!  Great stuff!  You can find the homemade granola recipe under Recipes category on my homepage!

Homemade granola on top of our homemade yogurt!

Benefits of Resistance Training

So, today, I woke up tired, but ready.  My attitude seems to be okay today and I feel all right.  I woke up running numbers through my head….how much do I weigh?  How much am I going to exercise?  What am I going to eat?  How can I kick up my metabolism and get the most out of exercise?  Well, I do understand one thing.  If you want to lose weight with a higher sitting metabolic rate, then resistance training is where it is at!  I am extremely blessed to have a wonderful wife who always thinks of me.  She went over to a friend’s house the other day to help them clean the house while they loaded up the truck to move states.  Her friend had a weight set, weider bar (45lb.) and z-bar (for curling) along with plate weight ranging from five to forty-five pounds.  Hold the phones!  Eureka!  Pono has struck it rich!  I have already started a program on the weights and will be continuing my workouts with the weights today.  I have experimented with weightlifting and read many articles concerning this.  Two important concepts I live by when I use weights.  #1  Technique is more important than weight.  Technique makes your lifting safer, makes you lift slower which allows you to build a strong fundamental foundation as well as a strong muscular foundation.  Remember what Mary Poppins always says, “A job well begun is half done.”  A good nights rest is critical to muscular growth and development which occurs at night.  Now, for me, it’s about weight loss and building muscle slowly to increase my resting heart rate and increase the amount of calories I burn during and post workout.  Studies have shown that lifting previous to a cardio activity greatly increases your metabolic rate.  In addition, eating five or six small meals, protein-based, and keeping each one around 300 calories will get those fat cells melting and will limit insulin production.

For today,  have yard work, some other chores and then my workout.  Lifting arms and back followed by a 15-minute punching bag cardio routine and then 30 minutes of walking/jogging in the neighborhood.  Let’s go get ’em today!