prs & life patterns

My first race was this past Sunday, running 6.2 miles for the Sharon’s Run.Ride.Walk. for Epilepsy. It is a small race where you will always find a parking spot and never wait in a bathroom line.

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1st place age group W40-44

My love and hate for racing is one and the same; I always push my hardest in a race. Everything in my body burns. I unknowingly drool because I can barely breathe. My thoughts turn dark and I usually want to quit or drop dead.

So why subject myself to all of that?

The only way I can write it is like this – when I race, I know I am ALIVE. It’s refreshing and terrifying; exciting and excruciating.

I encourage my athletes to participate in at least one race / event in their lifetime so they can experience this sort of feeling. A few are one and done. Even fewer become obsessed on this new found means to an end and the rest are impartial.

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And despite their mixed race reviews, my lead-by-example method has created long lasting friendships that go well beyond the confines of 4 concrete walls filled with exercise equipment.

As their coach and friend, I’ve become woven into their life patterns, witnessing not only race finishes and PRs (Personal Records) but also weddings, births and as I continue to age, unfortunately deaths, break ups and divorce.

What lies behind us and what lies before us are tiny matters compared to what lies within us.
- Ralph Waldo Emerson

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2cw-HI Athletes (L-R) Allison, Me LA & Shawna Pre Race!

I met 2CW-HI Athlete, Shawna when she started my fitness bootcamp about 5 years ago. She was a beautiful young woman, single and looking to ramp up her fitness as she was kick starting her career. We became fast friends in and out of the gym.

In the beginning, Shawna was terrified and fearful; but, MY belief in HER was the ONLY reason she needed. Because I knew Shawna could, she did, over and over and over again!

With her dedication and trust in my method, Shawna went on to kick triathlon’s ass!

In return, I was able to witness her beautiful marriage and now the addition of a baby boy. And although she is thousands of miles away, Shawna has a special way of reminding me why I do what I do.

Shawna sent me this sweet note yesterday totally out of the blue,

Hi! first off, happy belated birthday – it looks like you had a great one! I wanted to drop you a note because again i was reminded of you and your AWESOMENESS. I went to a spin class tonight and it just made me feel amazing and just brought back so many great memories of training with you. The instructor reminded me of you just a little – she almost physically looks like you. But personality wise, you have her lapped. I remember how motivating, funny, and exciting you made working out to so i tapped into those memories to get me through it tonight. We were riding and i was thinking back to when we did Tantalus, when you motivated me to start triathlons and pushed me to do my fist, then second and third one! And, i found someone who wanted to train to do a Mega Sprint in September. that should be interesting but i’ve been wanted to try to get back into it and it looks like things are falling into place. I hope you are doing well and i just wanted to remind you how AWESOME you are and how much I LOVE YOU AND MISS YOU!!

Stay tuned for Shawna’s return to triathlon with her Mega Sprint Triathlon Race in September! Each month we will devote a post to Shawna’s journey!

aloha Friday wow (workout of the week)

It’s my Birthday month and I officially turned 4 decades old on the 26th! I definitely do not feel 40 years old! What does that even mean?

Do I need to stop listening to rap music with explicit lyrics?

Must I give up my sexy and tight clothing? 

Will the gas station guys start calling me Aunty? (OMG, I die, I die)

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birthday dinner with Lekeli while listening to hip hop while wearing my sexy tight clothes hahaha

I’m gonna fight it every step of the way. I will continue my bi-yearly Botox treatments and maybe even look into that expensive shit called La Mer all the celebs swear by.

BUT, DID YOU HEAR ABOUT this AMAZING anti-aging concoction our 2CW-HI Athletes are raving about?

My peeps are all jumping on the band wagon and the BEST PART? It’s absolutely FREE! Wanna know, huh, wanna know?

It’s called nutrition and exercise! Do it on your own, when you can, at your own pace! 

Here’s this week’s WOW!

Gunnar Peterson’s Workout Challenge

Side Lunge with Weights

A Holding one dumbbell in each hand, feet hip width apart, step to the right to a lunge position with arms at side.

B Push off of the right foot back to starting position and repeat on the left. That’s one rep. Do 6-10 reps per side for a total of 12-20 reps.

Ball Bridge

A While lying on back, arms at sides, place feet on an exercise ball, knees bent to tabletop position.

B Pushing through the heel, lift body into a bridge position, engaging the core and glutes. Lower body to starting position. That’s one rep. Do 12-15 reps. To make it more challenging, try them one-legged.

Shoulder Press with Ab Rotation

A Holding one dumbbell in each hand, feet hip width apart, start with arms at 90-degree angle. In a fluid motion, rotate to right (pivoting on the left toe).

B Press dumbbells above head. Lower dumbbells and return to starting position. Repeat on the left side. That’s one rep. Do 6-8 reps per side.

Bicycle Crunch

A While lying on back, place hands behind head (without interlocking fingers). Raise head and shoulders off the ground and raise legs parallel to the ground keeping calves low and level.

B Engaging the abs, twist right elbow to left knee, while keeping right leg extended (remember to keep that leg low!). Repeat on the other side, twisting left elbow to right knee. Do 30-50 total reps.

Follow up with some cardio using this great 8-minute fat burning workout!

Or meet our group every Wednesday morning at Roosevelt High School Track!

don’t tell me diet

For over a decade, I suffered with Ulcerative Colitis (UC for short). It was a few weeks after my first Honolulu marathon when I became ill. “Stomach flu” my then-Doc preached:

“Take some Pepto and Immodium. Call me after a few days if it doesn’t let up.”

I can laugh at the ordeal today. Stomach flu I wish! Turns out a sinister son-of-a-bitch lurked in my genes (thanks Grandpa Hernandez). After suffering 10 undiagnosable days, my then-GI (not by my own choosing) called it. I had Ulcerative Colitis; an inflammatory bowel DISEASE not IBS, (another I wish) that is the result of an abnormal response by my immune system.

My life involved ignorant GI Doctors, steroids, food restriction and bathrooms, not to mention having to compete in my love of triathlon, pretty much in a fasted state (not by choice but dictated by my disease).

I’ve spent tens of thousands of dollars trying holistic/naturopathic/eastern/not-covered-by-health-insurance concoctions.

I’ve tried every diet, juice, supplement, enema, pill, shot, patch, IV therapy, on and on and on. And then one quiet, cool and crisp fall day while at the The Rochester, MN Mayo Clinic, it was clear that I needed surgery.

My battle left me exhausted, depressed, hopeless and defeated. If UC didn’t kill me, my soul would. Mayo’s recommendation solidified a decision that I had put off for far too long.

Fast forward to today. I literally do not have guts , but I am far from gutless. And now that I have been reborn, I am enjoying the ability to eat a balanced diet allowing everything in moderation. I go by the 80-20 rule. And I don’t judge others and their habits. I support the belief that we are all different and we all need to find the path that works best for us.

I limit (NOT ELIMINATE) my fast food. I enjoy a good drive thru every once in a great while (mainly after a night out on the town with way too much alcohol involved)

I work out every day; every single day. My exercise is long and intense, more days than not.

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Down to Earth juice menu

I try to make smart choices when I can. I mostly shop organic. I LIMIT (NOT ELIMINATE) my gluten. I do a few real deal juices or smoothies each week. I LIMIT (not ELIMINATE) my processed food and sugar and I drink alcohol in moderation.

 

My meals are home-cooked Monday through Friday and I really, really enjoy gourmet takeout on the weekends.

I do not eat cookies or candy or sweets every day. I enjoy these treats a few times per week.

I do not follow a particular style of eating such as Vegetarianism, Paleo, Atkins, South Beach, Blood Type…but rather, I go by how my body feels. Sometimes, I crave meat. Sometimes I crave more veggies. I listen to the signals my body sends me and adjust my plan accordingly.

I abide by intermittent fasting. I regularly eat during a specific time period usually from noon-8 PM . On some days, dependent upon how I feel and what workouts I plan to do, I’ll decrease that time frame, choosing to eat in a 6-hour window, or even a 4-hour window.

And some days, all above goes to shit. I throw out my mental food checklist and I enjoy celebrations with family and friends. And usually, my splurge is planned so I’ll be sure to get in lots of high intensity exercise before and especially the day after my outing.

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I like the f word a a lot 

On that wave length, here’s a pretty darn good zucchini “crab” cake recipe I came across as I was feeling in a veggie mood. My only critique is that it isn’t as firm as a regular crab cake. We’ll see if it passes the husband test… I used coconut flour instead of regular flour and garbanzo “bread” crumbs instead of regular bread crumbs to keep my version Gluten Free. Let me know how it goes if you decide to give it a whirl!

 

 

 

 

join us – weekly morning run

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pre run boost (lemon vinegar honey)

Triathlon is a pre-fixe menu featuring swim, bike, run for consumers who tend to be OCD, ADD or both. I mean, what human would do all that for fun? Well, a shit load in fact, myself included for over a single decade.

In January, we come out of hibernation; waking up way too early on the weekends; sporting way too tight compression gear to pedal our two wheels until we drop or get dropped.

We have a leader; we call him Raul Boca . We have a name; we call ourselves Boca Hawaii. To an outsider, it is very strange. But, to us, it’s the best way to kick off the new year.

And then, in January, it’s my Birthday; something I’ve tried to ignore for at least the last 5 years. Not only will I be a year older on the 26th, but I will also “age up” in my sport.

The point to this story is this:

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waikiki fountain

Just as my athletes pay me to show up and get it done, I pay others to do the same for me and along with that fee, comes an entire group of like-minded crazies who enjoy the strange things that I do so that we can smile and suffer together. After all, misery loves company.

Starting in February 2017:

We will meet every Wednesday (except holidays) starting on Wednesday, February 1st at 5:45 AM at the Roosevelt High School Track to do a run workout. Each athlete will chose what workout they fancy. We may rotate locations every once in a while, so stay tuned here on our website for updates or email us to be added to our private 2CW-HI Athletes Facebook group.

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beautiful sights on da run diamond head

aloha friday wow (workout of the week)

I found ANOTHER show – “Revenge Body with Khloe Kardashian.” Let the eye rolls begin LOL! If you don’t know me, I’m a reality-TV junkie. I own that. It’s my release; staring into the dark boob tube, viewing the rich and insignificantly famous, contributing to more of the same.

Some folks drink wine; smoke weed; read or write. My husband Lekeli is a sneaker head. My name is Lee-Ann and I love reality tv. I DVR all my shit (well Lekeli does it for me HAHAHA). BUT, you can bet that watching TV will NEVER replace a workout nor cause a missed workout – nevah, evah evah – as us locals say.

Any who, each “Revenge Body” episode follows the participants’ progress to transform their bodies and empower their confidence in 12 weeks, leading to final reveals and chances to defy those who doubted them.

Long story short, there’s a lot of puking, sweating and exercise with very amazing and well-known celebrity trainers like him here or this guy there. And so many new ideas for my athlete programs and personal workouts!

But not everyone can afford a trainer or have the luxury of time to get to the gym. So every Friday, I’ll post a DIY workout you can do anytime and anywhere for any ability taking the guesswork out of your workout! Comment below if you have questions or let us know how it went!

Now, get at it!

HARLEY PASTERNAK’S TIME-SAVING WORKOUT (designed for Women’s Health)

Cardio Warmup
Starting with the first exercise, do as many reps as you can in one minute, moving immediately from one exercise to the next.

Walking High Knees: Standing tall with your feet shoulder width apart, raise your left knee as high as you can and step forward. Repeat with your right leg; continue alternating.

Jog in Place: Stand with your feet hip-width apart, elbows bent and at your side. Move as quickly as you can, bringing knees to hip height while pumping arms.

Jumping Jacks: Stand with your feet together, and simultaneously raise your arms above your head and jump your feet out wide. Quickly reverse the movement and repeat.

Jumping Imaginary Rope: Stand with your feet hip-width apart, knees slightly bent, imagining you’re holding the ends of a jump rope. Push off the floor and point your toes downward, making small circles with your wrists. Land softly on your toes, immediately pushing off again, jumping as quickly as possible.

Mountain Climbers: From a pushup position, bend your right knee to bring it toward your chest. Return to start, and quickly repeat with the left leg; continue alternating.

Total-Body Circuit
Starting with the first exercise, complete all prescribed reps, moving from one exercise to the next without resting in between. Repeat the circuit three times.

Skater Lunge

Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side, and swing your right arm across your hips (a). Hop a few feet directly to the right, switching the position of your legs and arms (b). That’s one rep. Continue hopping from side to side without pausing or resetting your feet until you’ve completed 20 total reps.

Pushup

Start in a pushup position with your hands slider wider than shoulder-width apart and your feet close together (a). Your body should form a straight line from your ankles to your head. Brace your core and lower your body until your chest nearly touches the floor (b). Pause, then push yourself back to the starting position as quickly as possible. That’s one rep. Do 20.

Seated Trunk Twist

Sit on the floor with your knees bent and heels on the floor, holding your arms straight out in front of your chest, palms together, and lean your torso back at a 45-degree angle (a). Brace your core and rotate to the right as far as you can, without raising or lowering your torso (b). Pause, then reverse your movement and twist all the way back to the left as far as you can (c). That’s one rep. Do 20. Make it harder by lifting your feet off the ground.

Cardio Cooldown
Starting with the first exercise, do as many reps as you can in one minute, moving immediately from one exercise to the next.

Mountain Climbers: From a pushup position, bend your right knee to bring it toward your chest. Return to start, and quickly repeat with the left leg; continue alternating.

Jumping Imaginary Rope: Stand with your feet hip-width apart, knees slightly bent, imagining you’re holding the ends of a jump rope. Push off the floor and point your toes downward, making small circles with your wrists. Land softly on your toes, immediately pushing off again, jumping as quickly as possible.

Jumping Jacks: Stand with your feet together, and simultaneously raise your arms above your head and jump your feet out wide. Quickly reverse the movement and repeat.

Jog in Place: Stand with your feet hip-width apart, elbows bent and at your side. Move as quickly as you can, bringing knees to hip height while pumping arms.

Walking High Knees: Standing tall with your feet shoulder width apart, raise your left knee as high as you can and step forward. Repeat with your right leg; continue alternating.

reborn

I am reborn. On December 7, 2015 I underwent surgery to remove my large intestine and rectum after suffering with severe, refractory Ulcerative Colitis for 10+ years (read about it here).

I lived on a hamster wheel; an evil rollercoaster that drained me of life and hope with every spin. This insanity invoking and sinister torture chamber was my new normal. My whole being revolved around a fucking disease!

Then one day in early December 2015, my seat belt was unlocked and my second chance at LIVING was granted.

Now, I can’t believe how much time I have to do amazing things like drink coffee at Starbucks. To get through a workout without intense pain and issues. Meeting up with friends over dinner and drinks. To train my faithful clients, to take on new clients, write programs, and this – the rebirth of my website!

I hope 2017 finds you in great spirits and great health. Although I treated my body with the utmost respect, it still turned on me. And yes, I was pissed. But, we all suffer in one way or another. And most of us get on. I hope that if anything else from your time here or with me, that you always remember this: always see the positive and never lose hope!

“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.”
― Maya Angelou

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