Workout length: 30 minutes
Workout focus:  Uppder Body
Workout music:  Itunes / Podrunner
Workout location: Island Paradise
Maximum bpm:  157
Average bpm:  126

Exercise of the day:  Fast Step Up

This is another cardio exercise.  Instead of running or skipping forward and back, you just move your feet forward and back quickly 3 or 4 steps but try to keep your torso in the same location.  I kind of felt like a cartoon rabbit with his ears pinned to a very low ceiling going back and forth trying to escape.

Yesterday we watched Sideways.  I thought it was going to be a funny movie and was disappointed with it during the first 30 minutes.  But when the main character finally had a real conversation with one of the supporting characters about their strong feelings, then it got much more interesting.  However, we were watching a version that was edited for television and much of the language was cleaned up.  You can talk amongst yourselves about that.

Hooray we have the Internet again at home!  No time this morning to upload pictures but I plan to do some by tomorrow.

Workout length: 15 minutes
Workout focus:  Cardio
Workout music:  Itunes / Podrunner
Workout location: Empress' Dojo
Maximum bpm:  159
Average bpm:  142

Exercise of the day:  Double Lunge

You would think this is a Core or Lower Strength exercise, but it is actually grouped with the Cardio because it is so high energy.  I sometimes think of it as the "Half-Rockette" exercise.

Start from a standing position with legs slightly apart.  Throw hands into the air to the right.  As you bring them down, bring your left knee up to your chest.  As you throw them back into the air, put your left leg down.  As you bring your hands down again, slightly turn to the left.  Throw hands into the air to the left.  As you bring them down, bring your right knee up to your chest.  As you throw your hands back up into the air to the left, put your right leg back down.  As you bring your hands down again, slightly turn to the right.  Repeat ad nauseum.

Yesterday, I overslept and didn't have time to do my exercises.

Last night we watched Shortbus.  I quite enjoyed it.  There is a lot of sex (many different types), strong language and adult situations so it should not be shown to children.

Workout length: 15 minutes
Workout focus:  Flexibility
Workout music:  Itunes / Podrunner
Workout location: Urban Oasis
Maximum bpm:  132
Average bpm:  117

Exercise of the day:  Crescent Lunge

This was a particularly difficult one for me because I had trouble staying balanced.  It is like a lunge but instead of keeping your arms at your side, they are up and above you.  In addition, you lean back, facing up so you are curved, creating a crescent with the back leg, back and arms.  Hold that for a certain amount of time, then repeat with legs in opposite positions.

Sorry, the taro pancakes were not from scratch.  The recipe involves adding water to a taro pancake mix.  The one we brought home is named Taro Brand Hawaii Original Taro Pancake Mix.  It is mostly wheat with a soupcon of poi (processed taro) added to make it purple.

Workout length: 15 minutes
Workout focus:  Lower Body Stength
Workout music:  Itunes / Podrunner
Workout location: Island Retreat Oasis
Maximum bpm:  151
Average bpm: 128

Exercise of the Day: Leg Extension with a pulse

Stand on right leg and lean forward while bringing left leg up behind you slightly, keeping it straigh.  Then move left leg up and down eight times.  Return to standing position and rest.  Repeat with right leg.  Return to standing position.

The program must have thought I had a deficit with this exercise, as it had me do them 7 or 8 times for each leg.

The only other excercise (except for the cardio) was a set up Supermans (see previous entry).

Okay, it this the lamest excuse or what?  We have no Internet connection at home so I wasn't able to blog yesterday, so I never bothered to do my exercises.  Just didn't get motivated. 

Chuk prepared a special Mother's Day breakfast which we ate before we called our mothers.  It was blackberry taro waffles with coconut syrup.  They were tasty but I could only eat one.  The consistency of the waffle was softer than a regular one made from all wheat flour.  The batter was purple, but when it came out of the waffle maker, it was golden brown.  We had to microwave the coconut syrup for 15 seconds since room temperature in San Francisco is chillier than room temperature in Hawaii.  I wish I could go back...

Workout length: 30  minutes
Workout focus:  Core Body Stength
Workout music:  Itunes / Podrunner
Workout location: Desert Oasis
Maximum bpm:  172
Average bpm: 135

Exercise of the Day: Saw

Sit with leg stretched out to either side and arms stretched out to either side as well.  Twist torso and reach right arm to touch left foot.  Count to three.  Return to start. Count to three  Twist torso and reach left arm to touch right foot.  Count to three.  Return to start.  Count to three.  Repeat seven more times.

I hadn't done any crunches since I left for vacation and the program decided today was the day to catch up.  It had me do the right and left side crunches with a pulse twice each (10 reps X 2 X2), then regular crunches twice (10 reps X 2) and finally the two-count right and left side crunches three times each (12 reps X 2 X 3).  40 + 40 + 72 = 152. 

Here are some underwater photos from when we snorkeled at Hanauma Bay.  Of the 54 pictures we took, I think these were the best.  I did my best to identify them for you.  You should be able to zoom in by clicking on the picture.

Boarfish

Not sure what the white fish with black stripes is.  The black fish with white stripes are Boarfish.  The other one could be a type of surgeonfish (aka doctorfish).

Surgeonfish(?), Boarfish and the smaller ones may be Tangs

Facing us may be an Orange-Spine Unicorn Fish. Behind it is a Boarfish.

Unidentified

Surgeonfish

Surgeonfish

If you have never been snorkeling before, or haven't done it in a long time, I think Hanauma Bay is a good place to try it out again.  After you pay your entrance fee, you get a ticket and must watch a short movie explaining about the bay and what you should and should not do.  It was very interesting but later they explained that if you come back you can show your old ticket, bypass the movie and go straight to the beach.  I think this controls the crowds of people coming into the beach somewhat.  The movie is played every 30 minutes.

The visitor center and parking is high up on the remnants of the old volcano mountain where the highway is.  To get to the beach, you have to walk down this long road.  Or you can pay 50 cents to ride down. The trip back up is one dollar or you can pay two dollars to ride all day.  So we took the tram down.

And as the day went on, there were more and more people there and it was hard not to bump into people in the water and not upset the coral.  So I am glad we picked up the rental snorkel gear the day before and departed early for the park that day.  Since I don't wear contact lens, we went to Snorkel Bobs to get prescription goggles, the "Seamo Betta."  Otherwise, you may rent equipment in the park. We were still on  California time and woke up early so it was easy to do that.

We were surprised that there were people who had suited up in full scuba gear since the water was not very deep.  Perhaps they were practicing for their licenses.  And there was a field trip of elementary school students that showed up as well. 

You might not think it is hard work floating in the water with your head submerged looking at the fishies, but each time I got out of the water, I had to lie down on our towel and decompress.  Actually, first I had to use the little boys room, and then rest.  Each time.

I don't know if I could have spent the whole day there or not.  On the one hand, there was a place to eat up near the visitors center, but I think later in the afternoon, there would be less and less fish and more and more people.

Anyway, as I said, if you like snorkelling and you are in Honolulu, it is very convenient and educational.  Just go early.

Workout length: 15  minutes
Workout focus:  Upper Body
Workout music:  "House"
Workout location: Alpine Retreat Oasis
Maximum bpm:  150
Average bpm: 125

Sorry, I am running late, so no Exercise of the Day today, but I did use two cans of Garbanzo beans as my hand weights.  They were about a pound each.

Already another 10 workout sessions have past.

Weight: 218 lbs. (99 kilo)  Same as last time despite taking a cruise. 
Resting heart rate: 84 bpm
Heart rate after 2 minutes of jumping jacks: 157 bpm
Squats: 50, same as always
Pushups: 16. starting to slip.  I must get some hand weights...
Crunches: 48!  That's my best number yet!

Here are some pictures from our time on Oahu.

Here is Hanauma Bay before the throngs of people showed up.  By the time we left around noon, it was teeming with humans.  Click on the pics for a close up.  The darker parts of the water between the surf and the beach is the coral.  This is where the fishies live.  This is the first place we snorkelled.  We went into the water twice.  After we get the underwater pictures uploaded, I will share them with you.

After that we travelled further north to arrive at the Valley of Temples (read cemetary) where we saw a duplicate of Byodoin Temple in Uji, Kyoto.  This one was built in 1968 for the Japanese American community.  The original was built in 998.  Requisite link to wikipedia's entry on Byodo-in is here.

Workout length:  30 minutes
Workout focus:  Cardio
Workout music:  "Dance"
Workout location: Urban Oasis
Maximum bpm:  162
Average bpm: 149

Exercise of the Day:  Plie Squat 2
This is not a cardio exercise but a core strength one.  I didn't get any new cardio exercises today.

Starting position is standing with legs somewhat far apart.  Bend knees and sink towards the ground keeping your torso straight, counting to two slowly.  Rise slowly to starting position, counting to two again.  Repeat 7 more times. 

Workout length:  15 minutes
Workout focus:  Flexibility
Workout music:  "Dance"
Workout location: Empress' Dojo
Maximum bpm:  140
Average bpm: 126

Exercise of the Day:  Plank Twist 1

This is actually a core strength exercise, but when I was doing it I know I had to shall it with you.  Begin in a push up position, with your hands and feet on the floor and a straight back and straight pair of legs.  Lift right foot to the ceiling keeping leg straight for a count of 3.  Then bend it and bring right knee under you, pointing to your right elbow for a count of three.  Then point it to your left elbow for a count of 3.  Then your right elbow again for a count of 3 and finally back up and out for a count of 3.  Return foot to the floor to the starting position.  Repeat with left knee.  Then repeat again twice more.  You might be suprised at how well you do.  I was.

It's hard getting back into my old rhythym, but trying to do so.  The program says I have a physical challenge in two more days...

Workout length:  15 minutes
Workout focus:  Lower Body Strength
Workout music:  "Latin"
Workout location: Alpine Retreat
Maximum bpm:  130
Average bpm: 115

Exercise of the Day:  Kneeling Donkey Kick Back Pulse 1