…..so freakin' bad!!!


Do or do not, there is no try……..(Yoda)

Hello.  My name is Pono and I want to be a skinnyaire.  Breathe in deeply….hold it…….and breathe out slowly.  Today is not just another day.  It’s another day in the world of bloggers.  I wish I could reach out to all bloggers everywhere and bid them a good morning and happy blogging.  Some of the blogs I come across are just outstanding.  Some photograph these scenes around the world that evoke such emotions while others just leave you in awe.  Other blogs are so well-written I can’t help but read more of their older posts being equally impressed and/or entertained while never leaving disappointed.  So, first and foremost, to all bloggers around the world, if you read this, thank you for your talents, skills and wealth of information.

Steamed veggies with a side of deltoids, please…….

Last night I had the great opportunity to lift my deltoids….aka…..shoulders.  Such a key muscle group that is so overlooked, malnourished, underappreciated and definitely underworked in the gyms I’ve been to.  I lifted like a champion going for 7 sets of 7-8 repetitions for my rear military presses (behind the head) and three sets of front military presses of 7 reps each followed by 4 sets of iron crosses and 4 sets of front lateral raises with ten and fifteen pound dumbbells.   Lifting these properly and not so much worrying about the weight is critical to building a fit body safely.  While building your deltoids, you will notice your shoulders will become broader giving you that V-shape making your waist appear leaner while giving you that strong look.  It has its advantages.  Please be safe while doing lifts of any kind and make sure whoever is helping you know what they are talking about through experience, certification, research and education.

Dance, dance revolution…..

Today I have one of my workouts scheduled out with my kids so I’m extremely excited.  This isn’t one of those don’t-think-about-it workouts.  We are going to dance as a family to music for a half hour and burn some calories.  Oh yeah, baby!  I thought I should do some really fun stuff today to really change it up and so we are going to blast some music and dance away the pounds!  More to come this evening so keep in touch!





skull crushers

Hello.  My name is Pono and I want to be a skinnyaire.  Last night was awesome!  Why?  Because Old Pono didn’t think about working out twice……he actually went and worked out.  I lifted last night and worked out my triceps.  I am slowly working each muscle group in so I’m not horrifically sore after each session.  You know, the kind where you get so fired up and can feel your body just blossoming right there and then all of a sudden you say to yourself, “I can handle more.  I can do more”!  Shortly after that within the next two days your muscles remind you just how out-of-shape you really are.  I had a good, solid session doing lying tricep extensions aka  skull crushers and one-arm tricep raises.  I was hoping to go for a job last night but it was after 11p.m. and would be a little unsafe to run so late so I ran in place for 10 minutes changing up the pace every couple of minutes.  I am so proud of myself for doing this.  I have a big day on Monday.  My first weight-in!  I am really excited and am becoming more motivated with each day as we draw nearer.  I have had a few meals prepared that I am going to share with you.  I apologize for the lack of beauty or proper look of my few photos of some of the dishes I have made.  I feel, though, that if I strategically place them with all the garnish and decor for a professional look, I would not be showing you my real life side of my

Halfway through the skull crusher!

life;  that not everything is picture perfect, but that it is just as good or better than staring at a touched up and almost fake photograph.  I will post again this evening in about five or six hours to let you know my activities for the rest of the day and my working out!  Thank you to all who continue to look at my blog!

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!