WAIPA’S REFLECTION ON “PROJECT SYNERGY”
WEEK 02 “RECAP” – 01/06/12 – 01/12/13
WEIGHT TRAINING:
MONDAY CARDIO + CHEST & SHOULDERS
TUESDAY CARDIO ONLY
WEDNESDAY CARDIO + BACK & ARMS
THURSDAY CARDIO ONLY
FRIDAY CARDIO + LEGS & TRUNKS
SATURDAY REST DAY!!!
CARDIO TRAINING: A COMBINATION OF RUNNING, AEROBICS, & CARDIO BOXING AT MODERATE INTENSITY FOR A TOTAL OF 30 MINUTES.
ALOHA “TEAM AWWWRITE!!!”
MY 2ND WEEK WAS ANOTHER “AWESOME” ADVENTURE FOR ME!!! I CONTINUED TO TRAIN HARD AND CONTINUED TO FOLLOW MY DISCIPLINED EATING. I ALSO STARTED LOGGING MY FOOD INTAKES AND LEARNED TO BREAK IT DOWN TO: “PROTEIN”, “CARBS”, “FATS” AND “CALORIES”. THIS HAS BROUGHT ME INTO A WHOLE NEW WORLD OF AWARENESS OF SURROUNDINGS WHEN IT CAME TO EATING AND TRAINING. BOY WAS I HUMBLED!!! BUT “I AM” ALL ABOUT “SUCCESS” BEING ACHIEVED THROUGH HARD WORK, COMMITMENT, AND DETERMINATION!!!
MY DAILY INTAKE CALORIES IS: 2288 WITH A BREAKDOWN OF: 40% PROTEIN, 40% CARBS, 20% FATS. I ALSO CONSUME 1 GALLON OF ICED COLD WATER THROUGHOUT THE DAY NOT INCLUDING MY “PROTEIN SHAKES” AND “FIBER DRINKS”.
I BURNED A TOTAL OF: “3627 CALORIES FROM MONDAY THRU FRIDAY!!!
ON SATURDAY MORNING I COOKED UP A "HAWAI'I LOCAL FAVORITE DISH", "FRIED RICE MUSUBI" FOR THE KIDS AT MY JOB. IT WAS THE FIRST TIME FOR THEM TO TRY SOMETHING DIFFERENT AND THEY LOVED IT. LOOKS LIKE ITS GOING TO BE AN EXPECTED ITEM IN THE VERY NEAR FUTURE... LOL!!!
AND GUESS WHAT???
I AM BACK TO “BALLROOM DANCING” AND LATIN DANCING” CLASSES AGAIN!!! FOR THOSE OF YOU DIDN’T KNOW, BACK IN 2007 I STARTED TAKING DANCE CLASSES AS IT WAS MY PASSION GOING WAY BACK INTO MY HIGH SCHOOL DAYS. AFTER NEARLY 20 YEARS LATER, I FINALLY HAD THE COURAGE TO SIGN UP AND STARTED MY JOURNEY INTO A WHOLE NEW WORLD OF FUN. I’VE BEEN DOING IT FOR 2 STRAIGHT YEARS AND THEN TOOK A BREAK DUE TO UNEXPECTED CHALLENGES BUT NOW AFTER NEARLY 4 YEARS… I AM BACK!!! AND LAST NIGHT I WAS HAPPY TO BE BACK IN DANCE CLASS!!!
AFTER DANCE CLASS, MY DANCE INSTRUCTOR INVITED ME OVER A LATE NIGHT SNACK AND WE BOTH HAD A BLOCK OF HOT TOFU SPRINKLED WITH "TWICE COOKED SALMON" WHICH LOOKED MORE LIKE DRY SALMON FISH FLAKES. BUT IT WAS VERY DELICIOUS OR IN HAWAI'I WE SAY: "ONO!!!" IT WAS A HEALTHY SNACK FOR ME AND A PERFECT WAY TO END MY WEEK!!!
I’M GOING BACK TO “EAST COAST SWING DANCING” THIS COMING THURSDAY AND HOPEFULLY BACK TO NEXT WEEK SATURDAY NIGHT FOR MORE “HUSTLE” AND MAYBE “BOLERO”… AWWWRITE!!!
I’M ALSO HELPING OUT WITH TWO POSSIBLE DOG MUSHING TEAMS FOR THE UPCOMING ANNUAL “KUSKOKWIM 300 DOG RACE SCHEDULED FOR NEXT WEEK FRIDAY AND SATURDAY. SO IT LOOKS LIKE ANOTHER “AWWWESOME” WEEK FOR ME!!!
KEEP PUSHING YOURSELF UNTIL YOU GET THE RESULTS YOU SAID YOU WERE GOING TO ACHIEVE WITH “NO EXCUSES!!!”
"NUFF SAID..."
A CLOSER LOOK AT WHAT I MADE FOR BREAKFAST FOR THE KIDS AT MY WORKPLACE:
"FRIED RICE MUSUBI"
ANOTHER VERSION OF MAKING "FRIED RICE MUSUBI"
ME & TERESA ENJOYING THE "HUSTLE DANCE!!!"
THANK YOU TERESA FOR INVITING ME OVER!!!
ANOTHER COOL DANCE MOVE!!!
"TWICE COOKED SALMON"
MY LATE NIGHT SNACK!!!
Give the world the best you have, and the best will come to you.
~ Madeline Bridges
UNTIL NEXT WEEK… “STAY FOCUSED” AND “TRAIN HARD!!!”
AWWWRITE!!!
WAIPA
PLANS FOR WEEK 03 – 01/13/13 – 01/19/13:
WEIGHT TRAINING:
MONDAY CARDIO + CHEST & SHOULDERS
TUESDAY CARDIO ONLY
WEDNESDAY CARDIO + BACK & ARMS
THURSDAY CARDIO ONLY
FRIDAY CARDIO + LEGS & TRUNKS
SATURDAY REST DAY!!!
CARDIO TRAINING: A COMBINATION OF RUNNING, AEROBICS, & CARDIO BOXING AT MODERATE INTENSITY FOR A TOTAL OF 30 MINUTES.
MY PERSONAL GOALS
01 – I PUT MYSELF FIRST ON THE TOP OF MY PRIORITY LIST.
02 – I FIGHT ALL FOOD TEMPTATIONS THAT LEADS ME OFF FOCUS.
03 – I LISTEN TO MY BODY.
04 – I DELIBERATELY PRACTICE PATIENCE & SELF CONTROL.
05 – I STICK TO MY TRAINING (CARDIO & WEIGHTS) AS SCHEDULED.
06 – I STICK TO MY ALLOWED DAILY CALORIES INTAKE.
07 – I EAT MOSTLY UNPROCESSED FOODS.
08 – I GET AT LEAST 8 HOURS OF SLEEP.
09 – I FUEL MY ACTIONS WITH COURAGE, TRUST, & CONFIDENCE.
10 – I TRUST THE PROCESS OF “MY BEAUTIFUL LIFE”.
11 – I LIVE MY LIFE WITH “INTEGRITY”.
12 – I LOVE MYSELF UNCONDITIONALLY.
13 – I PRAY AND THANK GOD FOR ALL & EVERYTHING HE’S DONE FOR ME.
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