Monthly Archives: March 2014

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Everyone Says: “Lift Heavy.” What is heavy?

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How many times have you heard people tell you to lift heavy? Have you ever asked what that meant? First time I heard that, it was quite intimidating! I’m picturing the people in the gym with veins sticking out and tons of weights on the bars. Even curling 3o pound dumbbells.

This is what I pictured weights will do:women-bodybuilder-01So I always lifted super light weights about 10-12 reps. Would I break a sweat? Not really. Did I get results? Not really. Then I started to go heavier. I wanted the ‘toned’ look. Guess what- lifting heavy will give the lean, toned look.2014-03-03-whatwomenthinkwillhappenliftheavye1360469567159Now we go into the ‘lifting heavy’ part. Heavy to me is lifting enough so you are struggling in the 2nd and 3rd set! Depending on your body, it might be 5 pound weights, 10, 20 or whatever it is. Not everyone’s heavy is the same! For example, if I bench press 65lbs for 15 reps and I’m not tired, my next set of 12 will be 95pounds. And then my last set of 8 will be 95 or even 115. There’s is no point of lifting if you are not tired or feeling it! Don’t be scared to pick up those weights! Even if you start out at 5lb kickbacks and you feel the burn…..that might be your heavy.

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There are so many different versions of lifting heavy. That is mine. I go off of what I experienced. So if you have a different version, please share. I’m always open for new ideas or different thoughts! I just do what works for me and like to share that with others.

Video

Pali Puka – Nu’uanu Pali

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This is short hike that leads to the puka (hole). I think this is considered an easy hike, but windy. We took the trail on the ledge, but in some spots you can cut through the trees if you are really scared of heights.

Directions: Take the Pali exit. Follow the signs in the to the Pali Lookout. You will park there. The cost is free if you are a local or military member. Once your park, instead of going to the right to the lookout, you will continue straight to where the buses park. You will jump the wall where the broken part is in the wall. You will enter a bamboo forest. Just follow the trail all the way up until you get to the ridge line.

View from the parking lot.

View from the parking lot.

The ridge line is like this. You will follow the trail past a utility pole.

The ridge line is like this. You will follow the trail past a utility pole.

There are some parts that go into the trees and a couple ropes. It is about a 30 minute hike up. Be aware that it is windy. Click the link to see my short video: Pali Puka.

Lean in to the right..at least the wind was blowing that way.

Lean in to the left..at least the wind was blowing that way.

The Puka- be careful, there's super strong winds that blow in!

The Puka- be careful, there’s super strong winds that blow in!

Going back up from the Puka.

Going back up from the Puka.

Standing on top of it. You can climb up, but just be careful! There is a rope there.

Standing on top of it. You can climb up, but just be careful! There is a rope there.

Tips: A small bottle water. It’s maybe a mile and a half there and back.

6.2013 / 3.2014

 

Weeks 1 and 2 of Body Beast: Build Phase….aka Bulking

This is the program I'm currently doing.

This is the program I’m currently doing.

I’m currently doing Round 2 of Body Beast! It looks a bit intimidating, but it’s not! Don’t be afraid to lift weights! Weights=results!

My first round, I was scared of getting big or bulky. So I lifted heavy, but didn’t do the meal plan requirements. I actually lost weight and it broke my plateau! Here are my results from my first round.

Round 1 Body Beast Results

Round 1 Body Beast Results

Now that I am learning more about fitness, I am trying the recommended calories. This means I am eating 2400 calories a day! I just finished week 2 and I put on a couple pounds. Eating this much is hard! I tried doing a lean bulk at first, but I was too full and couldn’t get my calories up! Now I’m eating a little more junk here and there without feeling guilty. I do try to stay within the recommended macros for the program.

For supplements, I use Beachbody’s Hardcore protein shake since there’s no flavor, it goes great with my Shakeology. So yes, I also use Shakeology and sometimes Fuel Shot. Pre- workout, I rotate between E&E and C4.

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Why am I doing this? 1. I want to lean out and get more muscle definition. 2.ABS 3. Booty 4. I want to see if bulking and leaning really work for me!  No, I’m not competing or doing any type of competition. I just like to try different things so when people ask, I can say yes it worked for me or no it didn’t. I can speak from my experience, but of course, everyone’s different.

Ok, here’s the pics…Ignore my iPhone camera quality! I need to find a different place to take them. But here are my pics from when I started and now today- beginning of week 2. (Week 1 on left and week 2 on right). Oh and ignore my HaPpY facial expressions;)

Fotor0324192844Fotor0324192553Fotor0324192644Stay posted for my next 2 week progress pics! Follow my blog by clicking the link to the right!

 

Kalihi Ice Ponds – Na Ohia Falls

First Waterfall

First Waterfall

Kalihi Falls is a nice easy, family hike. We went went it was legal. I believe it is now closed, but research it before you go.

Directions: Take H1 freeway take the Likelike exit towards Kalihi Valley. Follow that road and just past the intersection of Likelike Hwy and N. School Street, veer slightly right and then make a left turn on to Kalihi Street. Follow Kalihi Street to the very end. Nalanieha street will intersect with Kalihi Street. Find parking in this residential area. Just don’t make too much noise and don’t block driveways or mailboxes.

Once you park, walk over the bridge and go through the gate. You will pass a large tank and a couple buildings. This part of the trail is paved.  Once you get to this car, pay attention to the right. It’s maybe about 20 minutes into the hike.

My girl, Rhona, riding dirty;)

My girl, Rhona, riding dirty;)

To your right will be the trail down to the falls. There was a spray painted sign on one of the trees. There will be a steep rope part, but not difficult. Maybe a little slippery. Then you will see the swimming hole.

We climbed up the falls.

We climbed up the falls.

Climbing up wasn’t bad at all. Some people jump from the rocks, but we didn’t. Be careful with the ropes. I was surprised to see how this one was being held…

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The top

The top

We didn’t take too many pictures. It was only about a mile and took maybe an hour.

Tips: Bring bug repellent.

10/2013

 

Spartan Race Hawaii- Aloha Stadium

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Aloha Stadium

My 2nd Spartan Sprint! This was a bit different since it was in the stadium. I’ll never look at Aloha Stadium the same way again! Running up and down bleachers and ramps. Doing a ton of burpees! Yup, I failed the football throw and spear throw!

The start of the race!

The start of the race!

This was the entrance to the stadium!

Going up AGAIN!

Going up AGAIN!

And back down- AGAIN

And back down- AGAIN

Running up and down this was nuts! I don't know how many times we did this!

Running up and down this was nuts! I don’t know how many times we did this!

And we ran across the bleachers!

And we ran across the bleachers!

Climbing over the 6ft wall.

Climbing over the 6ft wall.

Burpee Locker Room

Burpee Locker Room

Monkey Bars! I almost feel trying to get up to the first one!

Monkey Bars! I almost feel trying to get up to the first one!

Tire pull....this was easy!

Tire pull….this was easy!

The Ropes! Love em!

The Ropes! Love em!

I made it to the top! I couldn't do this last year, but this year I did!

I made it to the top! I couldn’t do this last year, but this year I did!

Going through the finish line!

Going through the finish line!

Selfie before the race.

Selfie before the race.

 

After pic!

After pic!

There was a lot of obstacles during this race! So I was not concerned about my time. My main goal was to go to the top of that rope! Mission accomplished. Can’t wait for the Super and Beast! 

This was fun. We had a great time! You don’t need mud in an obstacle course!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Waimano Falls

10556_10201348025532265_1361168886_nThis is a beginner hike. I would say kid friendly, but there is one rope section and a steep hill: cardiac hill. It’s about 3.5 miles and 2 hours. But it also depends on how fast you hike, take pics, swim etc. Just beware if you swim in this one, it is known for leptospirosis:flesh eating bacteria that gets in if you have any open cuts.

Directions: The trail is at the end of Komo Mai Dr. in Aiea. It is in a residential area, so of course no blocking driveways or mailboxes.

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Starting point

Take the Manana Trail and go for about an hour. It starts on a paved road, but turns into a dirt road. Make sure to pay attention. It is easy to miss. We did miss it because we were all talking and not paying attention. So if you come to a bench, turn around! Look at the trees. It is spray painted on there.

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The start of the falls.

The start of the falls.

Part of the waterfall

Part of the waterfall

Some kids jumping from the ropes.

Some kids jumping from the ropes.

 

Our group pic

Our group pic

Tips: hmmmm- don’t really have any. Of course some water and snacks. It’s pretty shaded through the whole trail. It was a little muddy in areas. I’m glad I wore my Five Fingers.

 

 

Olomana 3 Peaks

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The 3 peaks.

One of my most fun and challenging hikes! This hike consists of three peaks, Olomana, Paku’i, and Ahiki. This is an intermediate hike if you go to the first peak and advanced if you continue on. I think the reviews of all 3 peaks are worse then it really was.

Directions: GPS:  77 Auloa Rd, Kailua. I use navigation for everything so it’s kind of hard otherwise, but take H3, to Kam hwy, turn right, then left at the end of road and turn right at the light, Auloa will be off that road…. When you park, make sure you hide all valuables. There’s a lot of break ins right there.  The parking is maybe 1/4 mile if that from the turn. If you drive and come to the gate, you went to far. You will walk through the gate and the guard will just wave. On the left is the trail.

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This is the start of the trail!

It is about 1.5 miles to the first peak, but it’s the highest! The incline is a nice cardio workout! There are a few sections with ropes that are not too bad. Right before you get to the top, you do have to climb a boulder. It’s not as bad as it looks. I used the rope, but have seen people not use it.

Boulder to 1st peak.

Boulder to 1st peak.

After the boulder, you are pretty much at the top. Enjoy the view and take pics! It’s the best peak for pictures!

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Climbing up the 1st peak.

Going to the 2nd peak is a little more difficult, but I think if you make it to the first, you can do the 2nd.

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Going to the 2nd peak.

There are some spots right towards the 2nd that you do have to be extra careful. There are ropes to help out, but I found in some areas, you don’t need them. You make the call.

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Once you get to the 2nd peak is when you really have to decide if you want to continue on. The first time we went with a group of ladies, we turned around. Then I went back with my hubby and a friend and her hubby. To me, the hardest part was going down the 2nd peak. And yes this is where the last incident happened. A person did fall to their death.

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Going down the 2nd. Vertical drop…

It is pretty vertical and you do have to use the ropes here. Test them before using it. My hubby went down first which helped so he could help me with my footing.

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Check out how straight down it is..

After you get down from here. There are more places to climb rocks and yes if you do make a bad move, you can fall all the way down. You will come to the keyhole.

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The Keyhole

Some choose to climb through it and go through the hole. But we did not risk that since there are no ropes there and I hear the rocks can give out. So we went around it.

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My friend, Rhona, going around.

1185369_10201969729154467_916191590_nAnd this is what it looks like closer. It is a narrow ledge and a rope to hold on to. And yup more climbing, but once you get to the top of third, it’s a great feeling of accomplishment….but remember you have to come back. Even though some go down the other way. 945370_10201105112019579_360412105_n946693_10201105115979678_1219898810_n247511_10201105106859450_640125570_n

946956_10201945962840324_535343109_nTips: Bring lots of water and snacks! Try to go early because it does get hot!

It is 4-5 miles doing all peaks and back. Takes about 4-6 hours depending on experience, breaks, and pictures.

4.2013/1.2014

Koko Head

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The shortest and most challenging hike! It’s 1,048 stairs to the top! It’s a great cardio workout! You have a great view of Hanauma Bay and Hawaii Kai.

Directions: Parking is at Koko Head District Park. This is the address: 423 Kaumakani St. Honolulu.

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Once you get to the trailhead, don’t get scared! It looks intimidating, but just go one step at a time! Take breaks! I’ve done this trail over 7 times now. It’s still hard!

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There is a bridge at about 500 steps. You can go across it or go around it. Just be careful and it gets pretty slippery! I fell running down it and it was not pretty. I posted the video on YouTube.

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The bridge

After the bridge, it is steeper. Just take your time and enjoy the view from the top.

Bring water and a snack!

I time myself every time I do this. I’m still trying to beat my PR going up! (21 min)

Sunset, but it gets dark pretty quick!

Sunset, but it gets dark pretty quick!

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Kealia to Kuaokala Trail (Dillingham)

1069838_10203114196725441_779795658_nKealia to Kuaokala Trail, AKA Dillingham. This is a pretty easy hike- depending how far you go. Most stop at the picnic table and turn around. We continued to Access Road and to Kuaokala Trail. If you do just Kealia, it’s kid friendly. Not too hard, but it does gradually incline. The hills are steeper if you continue on.

Directions: Drive towards Dillingham Air Field. You will see the Skydiving buildings on the left. Take the 3rd entrance/last entrance at the end of the air field. There is a trail sign. Drive maybe 1/4 mile and park in the parking lot to the left.  This is the view from the parking lot.

Parking lot- trail is across the street.

Parking lot- trail is across the street.

After you park, cross the street and continue into the wide open area and follow the road to the left. The first time there was an old car and plane, but they were gone the second time I went.

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The trail has 19 switchbacks. Kealia ends at the picnic table.  It took us about 30 minutes to get there, but we were going a steady pace, but not running. After that we continued to Access Road. This is where you get your workout in. We sprinted some of the hills for an extra workout. The pic doesn’t show really how steep the hills are, but they are!

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And yes, it’s a pig hunting area……

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Stay on the road and follow the Kuaokala signs. There’s one fork that isn’t mark, take the one to the right that goes up and it will come to a dead end. Look to the right and you will see where the trail continues. It’s now a trail and not a road.

The trail that keeps going to Kuaokala.

The trail that keeps going to Kuaokala.

It seems never ending, but keep going and you will come to a pretty cool looking rock structure. Great photo opp!

We kept going past the rocks. You’ll start seeing mores signs that go towards Kealia and to Kuaokala. We kept going until we came down and found a road. It does loop, but it was raining so we turned around.

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For some reason, both times it rained! If you decide to continue on, bring a lot of water and snacks! It’s tiring-especially if you decide to run it! It took us about 4 hours. But to Kealia, plan for maybe about 1.5 – 2 hours.

3.2013/1.2014