…..so freakin' bad!!!

Posts tagged “cardio

Hello Stranger!!!

My name is Pono and I want to be a skinnyaire. WoW! It has been way too long. Let me tell you. I have had my ups, downs, plateaus and you name it Idunnit! I am finally back on track again. Talk about a couple of months hiatus. I guess i’m the typical dieter/exerciser. I had put back on some weight with bad eating and no moving around. I will say that school started and i had nowhere to go. I sleep in my car because rent is too expensive, shower at the beach park late at night and yada yada yada. Cry me a river. I have been so exhausted these last 8 weeks. The semester flew by but without mercy. I took ten credits these last six weeks and they were heavy-loaded classes with their fair share of paper writing, researching, and reading. I’m talking by the truckloads. I don’t get but a few hours of sleep at night which is also not good for healthy living or weightloss. Maybe on a good night I will scratch four hours. I’m up a lot because there are tweakers and drug addicts about 200 ft. from where I park. Not too close but I wake up a lot to make sure no one is snooping around the car. I actually fell asleep in the beach bathroom changing my clothes once. I opened my eyes and it was morning. Whoops……..so anyway i am consistently back in the gym lifting like a man possessed and just starting swimming again. It feels great to be in the pool again. I have been looking for my camera and realize it is gone. I fly to Texas to see my children and wife so I will take a few pics there and post. It’s time to get back on track with this blog and let her rip! It’s time to get to my destination where I will maintain myself for the rest of my life. My goal? 60 more pounds and we’ll see how I feel and look and if I want more. My goal is to be able to run down the basketball court without tiring in two months. I believe this is possible. I believe I can. It’s gonna happen. To all my followers, thank you for your beautiful comments. I appreciate you and your support. Lets get back on the train and complete this leg of the journey. Aloha to all and my love to all and i will be posting regularly from today on. Expect pics taken by my wife by next week! Aloha!


Photos and measurements and exercise, oh my……..


My beautiful triathlete sister who is an inspiration to me!

Hello.  My name is Pono and I want to be a skinnyaire.  Yesterday and the day before were great!  More than great, they were motivating.  How, you say?  My sister called me and asked me to meet her at the gym!  When someone else goes with you, calls you, stops by and invites you, texts you, emails you, or just plain harrasses you with the purpose of doing it with you, it can make a world of a difference between not going and going with a purpose.  I will say that it is much easier and funner to meet someone who is right there with you than to fly solo.  I mean, let’s check out history.  History only proves its better flying with a co-pilot.  There was Adam and Eve in the garden together, Bonnie and Clyde livin la vida loca, Fred Flintstone and Barney Rubble, Bam Bam and Pebbles, Mutt and Jeff, Pinkey and the brain, Phineas and Ferb, Stockton and Malone, Montana and Rice, Jordan and Pippen, the Olsen twins, Batman and Robin….need I go on?  So, for this blog, thanks sis!  I have posted a couple of pics of my triathlete sister who made it to the world championships held in New Zealand next summer.  There she will compete for eternal glory…..oh, wait, that’s from Harry Potter….where she will compete for the world triathlete title!  Right now she is in the process of looking for sponsors so if any of you readers read this and know of people who donate to causes of athletic prowess, then give me a holler via comment and let me know!  I will be having her guest write on the bl0g from time to time about her training tips and such.  These pics are of her on some photo shoots, modelling for the likes of Trailrunner magazine, Brooks shoes and other athletic outdoor accessories.

When  in doubt, burn it out…….

There is definitely truth to the saying, “old school”.  Walking/jogging/running is old school and it is one of the few exercises that shows the most results with the most pain involved.  I am doing lots of cardio now.  I ride the bike for a couple of miles at a decent clip all the while sprinting for thirty-second intervals in between the huffs and puffs and screaming thoughts of STOOOOOOOOOOOOP running through my sweaty head!  I’m not gasping for air anymore, I’m begging God to shove it down my lungs as fast as he possibly can before I pass out!!!  I’ve been at it a couple of days and notice a huge difference in my knees.  The bike has strengthened my legs and my knees don’t hurt.  In fact my legs feel quite strong.  Hmmmmm.  Go figure.  Exercise = strength.  Genius.  I’m trying to find other exercises to incorporate as I inflict this torture on myself.  I, at times, don’t feel like going.  But then, I think of Drew, and I think of my friend Jeremy, and everyone else rooting for me.  I can’t let them down.  My kids are my biggest fans and I can’t let them down.  My example will instill a sense of health wellness in each of my children for life and not because I preached it to them on top of my parental pulpit.  So, I lace up my shoes with all these factors and people in mind and I do it again.  And I do it again.  Why?  Because they’re worth it.  Because I’m worth it.  That’s why.  Anyone care for a side of abs with  those biceps???

Side view of progress

Frontal view of progress weekly

Chest:  51 1/4 inches
Belly:  61 1/2 inches
Biceps:  19 inches
Thighs:  31 inches
I thought I started at 61 inches on the belly but that is just not so.  I have lost, probably four inches in the belly so I think I was more around 65-66 inches.  I am trying to find a good scale to weigh in on but the only place I may be able to go is 24-hour fitness.  So, tomorrow I go there and see if they will let me step on it.  Until then, I’ll upload photos and measurements weekly on Friday.  Sorry I was a day late.  It will be Fridays.  Until tomorrow, don’t let the bed bugs bite!

Forget the gimmicks, run your a$$ off……

Hello.  My name is Pono and I want to be a skinnyaire.  Whoever thought that embarking on a journey of such wild and crazy dreams could be so gosh darn hard and unforgiving at times.  Man, when a person decides to change his or her life, it seems the sky begins to fall all around us.  When it rains, it pours.   As I continue my journey down these paths of excitement and unforseen inner struggles, I am reminded of one simple truth.  I am the only one responsible for anything I do.  So simple and yet so frickin hard to live up to just because of all the self hate talk that goes on in my mind.  Just FYI, from the word mind until this sentence is a break of about two and half hours.  I went, purely out of frustration, and did a quick-paced mile and then went to the park with the family.  It was such a beautiful day.  The breeze was in a constant state of movement, keeping the air fresh and really cool.  It was just absolutely refreshing and revitalizing.  After this blog I’m going to the gym to do some lifting and then some cardio on the bike and then I’m going for another quick-paced mile, maybe two.  I am trying to do two-a-days which has not been successful until today.  Today will be a victory for me as I actually am doing two cardios today.  This is my goal until the excess weight is off.  I have realized one thing, though.  You can either exercise your A$$ off and eat whatever you want, which you usually will eat a little better because of the exercise, or you can eat extremely well, and lose the weight quite nicely and pretty quick.  Dieting has never been a forte of mine, and yet as I eat my salads and delicious grilled chicken, or something like this, I see my body respond with such gusto it only motivates me even more to eat that way! 

Food, Glorious Food………

I just had to share a couple of recipes with you because we made them in the past several weeks and they were outstanding:

Pinned Image  Well, this is enchiladas with tomatillo sauce.  I want to let you know this recipe doesn’t just tickle the fancy, or break the mouth, or make your tongue jump outta your mouth and slap your momma in the face….oh, no…..this recipe will float your bubble.  Fantastic mexican explosion in your mouth full of vibrant flavors and soon after your eyes will roll in the back of your head and your body will breath that sigh of MMMMMMMMMMM!  The kind of MMMMMMMMMMM that says ON THE MONEY!  I highly recommend it.  I will be posting this recipe tomorrow morning along with a few others.  I actually found this recipe on pinterest for those of you who would like to know.  I actually have some amazing recipes I have made from pinterest that I want to share with you so I will be posting them tomorrow morning along with my morning gut blaster!  I have a theory.  I believe the HELL is the place where bad people go and when they get there, there is an enormous amount of chocolate chip cookies…the best they’ve ever tasted.  And there’s mountains of it along with any sort of treat possible.  But, alas, all things have a price.  With each bite you take, you gain a pound.  Now, there are those wh0 were kind and good and will go to HEAVEN.  In heaven, there are mountains of the best cookies and goodies and food to eat.  And in heaven, with each bite you take, you become more sculpted……now, isn’t it worth that kind of reward to be nice to someone every day?  I think so.


This is the dreaded thing most of us don’t want to do.  Publicize those demonic numbers, both in weight and in inches.  But, I think I want my readers to relate to me on this level too.  I want them to be open and to talk to me if they want to and express to me the same feelings they are experiencing.  I know this is a journey and with a journey comes all the preparation, including knowing one’s strengths and weaknesses.  I stand at 6’5 and actually do not know exactly how much I weigh but will find out when I can find a scale that works.  When I started this journey, my belly was around 61 inches.  I will have to measure and weigh in this Wednesday and will also keep track of my inches around my chest and legs and arms.  I’ll also post pics weekly so you as well as I can see the results and be proud.  I will be posting tomorrow morning so don’t be late and remember…..don’t let the bed bugs bite! 


Bigger, stronger, faster…….

Michael JohnsonHello.  My name is Pono and I want to be a skinnyaire.  I’m really starting to enjoy my gym membership.  But, do not worry.  I will still be pounding out sessions on the black top of my barrio, ese, or in within the walls of my abode.  Why?  Convenience.  Privacy.  And, for those who do not or cannot afford a gym membership, you can follow along and know you can get amazing workouts in without a gym!  The main reason I make my morning trek to mecca is so I can have access to the pool.  Because of my weight, kicking and swimming in the pool takes the stress off my knees and allows me to work out my legs without pain or fear of injury.  It is a great total body workout that really uses and tires nearly every muscle in your body.  I’d say swimming is the best cardio workout for the least amount of damage or pain inflicted.  My good friend, youasamachine, does a lot of cardio work in the pool herself.  She is an avid health guru and gives solid information and tips on improving ones overall health.  Please click on her link and take a look at some of the workouts she does and offers for as little as ten minutes per day to get that body you want.  But beware, they are doable but you will find yourself sucking air.  Good stuff!    This is Mr. Jay Cutler, Mr. Olympia!

Top of the mornin

I usually end up at the gym or on my street in my neighborhood between 5a – 7a in the morning, depending on how tired I feel.  I am starting two-a-day workouts now and really beginning to kick up some dust because I really want to see some results and really get my metabolism revved into high gear.  I’m out for blood now and have that killer-instinct just growling inside of me now to go and get it done!  If I’m at the gym, I always start with weightlifting.  It gives me that pump I’m looking for and releases the testosterone throughout my body to begin the building process.  Then, I will do a low-intensity to moderate or as I continue to get in better shape will incorporate sprints, whether running or on bike or in the pool, to maximize heart rate and kick up the calorie burning into high gear.  Weights or cardio, which comes first?   I, personally,  lift first while the glycogen in my muscle tissue is high to expend that energy to build muscle and put forth great effort.  That way, I will not deplete my glycogen and fatigue more quickly making my weightlifting session ineffective.  Doing cardio first will burn more calories that day followed by weight training, however, for every 3 pounds of muscle packed on, a person can expect to burn 120 calories more per day during rest periods!  Yikes!  That’s sweet!  So, however you do it, do it safe and get proper training on technique and rest time.

Hello.   My name is Pono and I want to be a skinnyaire.  A lot has transpired these last couple of days.  I was nominated by Jerry Keusch and “youasamachine” blogger for “The Versatile Blogger” award of which I had no idea existed until now.  These two people who nominated me have incredible blogs of great depth and information.  Both of which I read and sometimes comment on and both of which I take great informative tips or counsel on the things I am working on in my life and apply them.  Link up and give them a look-see!  I also decided to hold off on blogging until today to let people mosey on through and see the list of nominees……so, as you find yourself perusing the vast lands of blogdome and come across the list of nominees, please take some time and take a gander at them.  You will not be disappointed. 

The truth will set you free……..

How many times have we heard this saying?  Let me tell you something.  Knowing I am fat does not set me free.  I feel imprisoned within a body that is not mine.  I feel like the walls are closed tightly around me and I know they are because physical activity hurts.  Breathing hard hurts.  Getting up and doing it again hurts like a cantankerous sore that’s found its way onto the edge of your upper lip growing bigger and redder and rawer with each breath you take until you want to die.  You

Walking the Walk!

don’t want to go anywhere because you don’t want people staring at it and wondering how filthy or unclean you are or where you have been or what you have contracted.  And that is the world of the un-lithe.  Yesterday was a beast day for me.  I did not really watch what I ate but didn’t overdo it at the same time.  I wanted, desperately, to workout but found it more fulfilling and rebellious not to.  I had 100% NO desire, yesterday, to do anything that remotely resembled any form of physical activity and had this cloud of frustration all around me.  I decided without first calming down and looking at it rationally that I would not work out at all and yesindeedy!  I did not.  Those feelings turned into determination this morning and pushed me out the door to do my walk.  The whole fam came for the event and the temp was in the 70s.. Couldn’t have asked for a better morning.  I just got back from shopping for a couple of hours and my right knee is a little stiff so as I sit here and recount my day to you I am icing my right knee-joint.   I may know that I need to keep in shape and lose a lot of weight, but the truth is this.  The truth is obesity sucks.  Getting in shape sucks, and dieting sucks.  This afternoon I realized I am not as committed as I should be….whether it be my food intake or my exercising.  I am committed but not deeply.  The kind of committment that makes a man get on one knee, look up at the woman he loves and ask her to marry her for the rest of his life.  I’m talking COMMIT!  So, I committed today, but this time it was deep…….deep like, well, deep.  I went for my cardio walk this morning.  Now, when I finish this blog I’m going for another cardio walk but this time will jog as much of it as possible.  Tomorrow, I do it again.  Nothing is going to stop me.  I actually have a great capacity to drop a lot of weight if I really focus my efforts and are consistent….keyword…..consistent.  Consistent is my nemesis.  It has been for weight loss.  I want to apologize for no weigh-in as I have been really sick and not been able to do much these last 5-6 days.  So today I raise my glass and toast all of you who are in my shoes.  We do this together.  We do this, not for glory or fame or for the verbal praises of man; we do this because we know and realize our true potential.  When all is stripped away from us and we are left naked, hungry, and vulnerable, we have two choices.  Choice number one, allow 0ur circumstance to let us know we are naked, hungry and vulnerable or two, know we are at the bottom of the pool and only need to push off the bottom to glide to the top.  I choose to push off and my push-off day starts today!  I set a goal for a 15-20lb. weightloss this week.  Goodbye Mr. Belly…………

Curry, smoothies and salads…..oh my!

Raspberry smoothie!

Hello.  My name is Pono and I want to be a skinnyaire.  I woke up yesterday and had a wonderful feeling in my knee.  Let me tell you….the sun was slowly coming out to allow our night’s rainfall, which was much needed, cool our morning air.  There’s nothing like walking outside and actually smelling the plants and flowers instead of the pavement and pollution.  Rain washes down the earth, even cleansing the sky.  Even the plants perk up, looking more vibrant and alive and the smells of the flowers and the cool air invigorate one’s soul.  The air was not heavily laden with summer’s usual companion, humidity.  Yesterday was a great day. 

Up, up and away………….

My knee was feeling a million times better.  Much of the stiffness had left me, leaving me nearly pain free.  I would still be cautious with it, but, I would still do my workout with everything I had.  I decided to do a 25-minute workout with the Biggest Loser Cardio workout DVD with Bob Harper.  Let me tell you, for 25 minutes , all you do are squats and lunges.  That’s it.  And, you do them at a good speed the entire time.  Let’s just say sweating is not the correct word for this rendezvous.  Its more like peeing out of every pore in your body.  Literally.  Even though my knee was still slightly tender, lunges and squats done with strict technique strengthens my legs and actually helps my knee to feel better.  That’s because I am building the muscle around my knee to help support and stabilize it so it takes pressure off the joint by strengthening it.  There are also a few exercises you can do to strengthen your knees without putting pressure on them.


Yesterday morning I ate a bowl of homemade yogurt with homemade granola and some preserves.  Yummy!  This morning I had a half cup of white rice and one cup of authentic chicken curry.  So delicious, so tasty and so healthy for you.  We also made the Biggest Loser raspberry smoothie.  Make sure to look under my next blog today for the curry recipe and smoothie recipe

Indian chicken curry!

 under my recipes section found at the top of my blog homepage.  Last night for dinner, I had half a lemon and herb chicken and a salad with two tablespoons of light Ranch dressing.  Ahhh, so delish!!!

One week free pass to Life Time Fitness…….

I signed up for a one week free pass to Life Time Fitness so today I will be seeing an associate and after that, it’s on.  They have a rock-climbing wall, indoor and outdoor pools, weight area, cardio area, and much more.  I hear they are pretty awesome so I’m pretty excited to go.  I will definitely be taking advantage this week and doing a lot of swimming and kicking, lots of treadmill and lots of weight training.  I can’t wait and I will absolutely post pics…….Happy sweating!!!!!

Extra pics from last post!

Hey guys!  These pics, for some reason, were not uploading to my blog and I felt they were necessary to show and tell……..

I took advantage of mowing by incorporating lunges in between rows!


Running, jogging or walking hills supercharges your metabolism!!!


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!!!


Disappointment again…..

Hello.  My name is Pono and I want to be a skinnyaire.  I woke up this morning so irritated and frustrated and disappointed with myself.  I did not work out like I was supposed to.  I could give a million excuses but the buck stops with me.  I am not prioritizing like I should.  Do you guys ever feel this way?  Like you sabotaged yourself or you were in the mood for a great workout but could not put one foot in front of the other and get your a$$ in gear and get your shoes on and get out the door with conviction.  I feel the conviction everyday but I just have the worst time getting it going.  I have thoughts of grandeur of conquering the streets of my neighborhood with reckless abandon all the while dreaming of the excess weight just dropping off by the pound!  I self-talked myself this morning and as soon as I get up from this blog, I’m going to lift some weights and then going for my cardio walk/jog.  I just want to rage on myself right now.  How am i ever going to lose this weight if I keep dilly-dallying around and not get consistent.  Well, today is September 14, 2011.  Hello Mr. September 14, here I come!!!!

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!