A Winter Wedding

Ok, this is a long overdue post!! 

In December we went to New Hampshire for about 10 days to see my stepdaughter get married and celebrate Christmas. 

Well, it started out as a 10 day trip but turned into 11 when Winter Storm Gale decided to arrive in Boston the same day as us. So, we left Hawaii a day early. 

It's a long trip from Honolulu, but I flew First Class for the first time! Got to love upgrade points!

We got to spend an extra day hanging out with the girls in Portsmouth. Their brother was delayed a day getting out of Denver.

The Hickman House is just beautiful but even more so in the snow with holiday decorations.

Even though these two islanders were freezing, we enjoyed walking around town and taking in the festive vibe.

We even got the obligatory downtown Christmas Tree photo.

Of course, I can't forget Ralph, our grand puppy. We finally got to meet him in person.

We even found time to use the hotel gym and get some of our FASTer Way workouts done.

And, I loved having my Countertime minis with me so I could still enjoy my morning and evening pamperings while traveling.

The wedding rehearsal dinner was held in the same hotel we were staying which was so nice.

Because there were still restrictions in place from the pandemic, it was an intimate event. We are so grateful that all the siblings were able to make it. 

Before the ceremony, the couple met up at the hotel for first look pics (and give us a ride to the ceremony venue).

We did some of our own while we waited for them, haha!

We arrived early for family wedding photos. 

Despite the circumstances and the crazy winter weather two days prior, it was a simply stunning ceremony and reception. For those who couldn't be there with us, Dev and Sean arranged for it to be streamed on Zoom. 

After a brief interlude, we all headed upstairs for dinner and dancing.

Before heading home, we made the trip to Springfield to visit the in-laws. It's hard to get everyone together, but we're always happy to see those who can make it.

I started writing this post on January 18 and I'm not sure what took me so long to come back and finish. One good thing about wrapping it up a few months later is how fun it was to look at all the pictures again!

Have any of your kids gotten married yet?

Koko Crater Arch Hike + Eternity Beach

One of the things I love about living on Oahu is the hiking. We don't hike as often as I would like, but when we do it is never a disappointment.

The Koko Crater Arch trail is located in East Honolulu, near Hawaii Kai. We picked this one because it isn't far from our neighborhood and is rated as moderate in the All Trails app. Plus, I love hikes that have an interesting feature. In this case, the arch.

Even though we did this hike on a beautiful Saturday morning, we had no trouble finding a parking spot at the Halona Blowhole parking lot. All Trails did not have trailhead information, but I found a couple blog posts that did and it seemed pretty easy and straightforward. We just had to walk along a narrow busy road about 100 feet to mile marker 15, cross the road and start climbing. 

So we walked, first past the beach we would go to later, and then the Japanese Fishing Shrine. I admit that I'm a terrible judge of distance, but it felt like more than 100 feet and we didn't see a mile marker. 

After crossing the road and walking back and forth, we found the broken mile marker. Thanks Hawaii DOT. We also found two entrances...one was on the All Trails map and the other looked easier. We went with easy.

We had to climb up some rocks to get to the trail, but then it was pretty easy walking across the lava rock. It was very windy, but we didn't mind and the views were spectacular. Soon enough we saw the trail we were supposed to be on when some hikers started making their way down. We weren't too far off, but we had a steep climb and some brush to get through until we were able to merge.

Looking up to the arch and beyond to the ridge

Once we were on the main trail, we took our time, carefully making our way up the steeper and steeper trail until we were eventually standing below the arch. As mrC said, we're not billy goats, so we opted to climb off to the left and go under rather than over the arch.

Loose gravel combined with the steepness and the wind made this the hardest part of the hike, but it was worth it. It was awesome to sit under the arch and take in the ocean views. 

More adventurous hikers continued past the arch and up to the ridge, but we had a beach to get to (and we are happy to stick with moderate climbs). To get back down to the trail, we had to scoot on our bums or fear slipping on the gravel, but then we just took our time going down the lava rock trail.

We stayed on the proper trail on the way down. The alternate entrance we took at the start was pretty easy for climbing up, but super steep to go down. When we got to the end of the trail, we had to climb down a much bigger section of rocks. Only one slip on the gravel (me!) and now I can say I've had lava burn.

mrC got us safely back to the car, where we grabbed our beach bag and hiked down to Halona Cove Beach, aka Eternity Beach. If you’ve seen the movie From Here to Eternity, this is where they filmed the beach kissing scene.

People more courageous than us were jumping off the rocks into the water, but we were quite happy to sit on our towel and watch. We respect the water and have no intention of needing a rescue (and for the record, this beach has no lifeguards and is technically off limits).

The cool thing about this beach, is that you can't see it from the road when you're driving past. I guess that's why it is also called Secret Beach!

We counted this hike as our leg day, although I think we could've done our regular workout, too. We didn't beat ourselves up over it though.

Let me know if you have any questions!

The Low Carb Biscuit You'll Want to Make ALL THE TIME!

You guys!!!! If you like biscuits, keep reading...

You HAVE to make this Low Carb Biscuit from Better with Emily. It took me less than 5 minutes to create this yumminess -> in the microwave!

Sometimes on low carb days in the FASTer Way lifestyle, I still crave bread type foods: pasta, toast, crackers, muffins, BISCUITS!

I made a savory breakfast sandwich out of mine -> egg with ham, Applegate chicken sausage patty and a bit of hummus, but you can also make it into a sweet treat, like my co-coach Renee did. 

Here’s how you do it:

3 Tbsp Almond Flour
½ Tbsp Coconut flour
2 Tbsp Melted Coconut Oil
1 Egg
½ tsp Baking Powder
¼ tsp Salt (couple dashes)

Melt the coconut oil.
Add the egg and mix together.
Add dry ingredients.

Add it to your small dish and put in the microwave for 80-ish seconds. To check for doneness, the top should bounce back after you touch it. I like to split the mixture into two ramekins (I got a set of 6 on Amazon), but you can also cut it in half when it's done.

Now, plop it upside down on a plate (might need to loosen with a knife) and create your very own delicious creation.

Save this post for later and be sure to let me know if you try this recipe for yourself!

Want to know more about the FASTer Way lifestyle? My next group is starting soon! Learn more here: FASTer Way with Amy Caine.

Zucchini Pasta with Turkey Pasta Sauce

Zucchini Pasta with Turkey Pasta Sauce  

Most people have been eating zoodles for a few years now, but here I am finally giving them a try.  I’d blame my tardiness on living in Shenzhen and Hong Kong and never seeing them sold there (and not having a spiralizer), but we’ve been back stateside for almost 2 years. 

No, the reason I was hesitant to try them is that I’m not a huge zucchini fan. 

Today, I thought we’d finally join the zoodle club and use up our can of hometown favorite pasta sauce with some ground turkey thrown in.

The frozen bag of zucchini noodles (we used Green Giant) took about 6 1/2 minutes to cook in the microwave while mrC was browning the turkey burger and heating up the sauce. Dinner in under 10 minutes!

This meal worked great for our FASTer Way Moderate Carb day, but would also be fine on low carb day - for any carb cyclers reading this. My plate is the suggested serving size of zucchini spirals 85g, 5 ounces of turkey burger and half a cup sauce.

I actually enjoyed these zoodles and think I’ll have them again, but I’d like to try some different recipes. Let me know how you eat your zucchini spirals in the comments below.

When the Winds Chased Us Up to the Lanikai Pillboxes

Fridays are our day for active recovery - low impact activities. We love to take the SUP boards out. We paddle and float, paddle and float. It's relaxing, but also great movement for the day.

Lately, the winter weather in Hawaii has been making it difficult to get out on the boards. We have had wind advisories and high surf advisories a lot more than last year. So, it wasn't super surprising when we loaded up our boards last Friday only to discover the water was way too choppy.

Instead of paddling out to the Mokuluas, we did a quick change of clothes and went for a hike up to the Lanikai Pillboxes.

The first time we did this hike was right after moving to Oahu in May of 2019. It's right in our neighborhood, so we pledged to do it ALL THE TIME. That hasn't happened.

But thanks to the windy day, we got back up to enjoy the views of the Mokes from above. 

This hike is short and sweet...or maybe quick and dirty is a better description. From car door to the top and back down is only 1.40 miles over an elevation gain of 418 feet.

Most of the hike is a gradual (less than) moderate climb, but there are some portions (like the beginning) that are leg burners and get your heart pumping. The best part of the big climbs are the views you get while you're taking a break to catch your breath.

We passed the first pillbox and made our way to the second one at the top. Once there, we found a spot to sit, enjoy the view and the blueberry protein bars we brought with us to break our fast! I love them, but I think they taste even better with that view.

So the day the winds chased us up to the Lanikai Pillboxes turned out to be an awesome back-up plan for paddle boarding.

When has your plans fallen through only to end up leading to something even better?

15 Minutes of Fire and Breaking in New Shoes

Tuesday's workout was 15 minutes of FIRE!!

Haha, not kidding. I should have known that Head Trainer Le was going to bring the fire to her Kettlebell workout. She always does. This workout had every single muscle shaking and completely dead in 15 minutes.

There were three pods

Each pod had 2 sets

Set 1 was 3 minutes of EMOM

Set 2 was 2 minutes of endurance

Here are some screen shots of some of the moves. To see videos of my workouts, you can follow my IG stories.

OMGOSH! Those were the longest 3 minutes and 2 minutes!!

It was the toughest FASTer Way workout for me so far in 2021 and I love it!

I love being part of a program that continues to challenge me. As I told my VIP clients this week, if it doesn’t challenge you, it doesn’t change you. I might not have finished all the reps each time, but I know that in this program I will continue to get stronger and grow. I’m proud of that!

The weather was so much better (if you missed it, Monday I wore pants), so I was able to get in a walk for my LISS. Best part, I broke in my new shoes! I know they are running shoes and I don't run anymore, but after walking over 15 miles last week, I need shoes with cushion. This is my first pair of Brooks and I figure run happy, walk happy. Same, same.

I only had time to walk to the Lanikai Monument and back before getting home to eat and get cleaned up for client calls. The monument turn around used to be my long walk. I love going down the hill to the lava rock to look for honu (turtles) and enjoy the view. No honu today, but the view was spectacular.

Do wear different shoes for your workouts (HIIT, strength) from your running/walking?

Cold Enough for Pants + Low Carb Eats

Yesterday was our first low carb day of the week. Sometimes I like low carb days, sometimes I don't. I think I was feeling a little cranky about all things yesterday because it was cold and rainy in Hawaii. Full disclosure it was about 70 degrees most of the day. Cold enough for me to wear pants -> I wear shorts 99.9999% of the time for my workouts.

Our workout for the day was HIIT with giant sets. We did three giant sets and completed each one twice. Each giant set had 4 moves with 10 reps each. It was a typical high intensity workout. The first move is kind of easy and fools you into thinking the workout won't be that bad, but then the intensity sneaks up on you! This might sound crazy, but it's the ones on the ground that get me every time - in & outs, man makers, mountain climbers on steroids. I was happy when it was finished!

Since it was too rainy to go for a walk, I did 20 minutes of LISS (low intensity steady state cardio) on my spin bike as my cool down.

Then it was time to break my fast. In the FASTer Way lifestyle we practice intermittent fasting. I fast 16 hours a day and eat for 8 hours. Most of the time I break my fast around 11AM and close my eating window by 7PM. Yesterday, I made egg wraps using low carb (but not gluten free) wraps. These wraps are stuffed with eggs, ham, chicken sausage, spinach and avocado. They were soooo good!

For lunch I made a chocolate blueberry protein shake. It's a recipe from the FASTer Way meal guide and currently on repeat.

Before lunch, I used our indoor grill to prep a few chicken breasts for dinner and probably today since I'm on my own ---> mrC had another overnight trip. 

My afternoon snack: strawberries. Low carb day doesn't mean no carb. We subtract fiber from our carb total. So the more fiber you have, the more carbs you can have.

For dinner I heated up some green beans and mashed cauliflower to go with the chicken breast I grilled earlier. Protein and veggies is the basic combo for low carb meals. And simple.

I spent the rest of my day checking in on my clients and hanging out in my winter wear. It was kind of nice wearing pants all day because it doesn't happen often...or ever here.

What's the weather like where you live?

Do you eat low carb at all?

Quarantine and Food

One thing I will remember about 2020 is that for the first time in my life, I had to quarantine. Whether you have to do it as part of a community order, travel or because you are sick, most of us will experience the Big Q (as one of my client's calls it) at least once.

I recently returned home to Hawaii after attending my stepdaughter's wedding and had to quarantine for 10 days (because as a resident, I chose not to get a test) -> which is a lot better than the 14 days I did in August or the 21 days my friends are doing in Hong Kong!! No matter how long it is, it's a disruption to our normal routine.

Sticking with healthy habits during quarantine might be the LAST thing you want to do if you're angry about the situation, but it can also be a great time to FOCUS on those habits. Here are a few tips for how to stay on track during your Big Q:

1. Stick to your normal eating schedule - this is going to keep you satiated and prevent binge eating.

2. Stock up on healthy foods - Here is a list of foods that are helpful if you are confined to a hotel for your quarantine:

Canned tuna/salmon

Nuts

Protein powder (my favorite is Nuzest)

Lean protein jerky

Deli meat and leafy greens

Canned beans

Fruit

Instant rice/quinoa

Cold pressed juices

Rice cakes/crispbread

3. Plan delivery for your main meals if you can't cook for yourself 

4. Stay hydrated - drink at least half your body weight in ounces, but aim for more if you are also exercising during your quarantine.

5. Exercise - get in some form of movement every day. Do a daily workout, get up and walk around every hour to get as many steps as you can, stretch, do some yoga.

The important thing to remember is that even if YOU are in quarantine, your health is NOT in quarantine. You can stick to healthy eating and exercise. It might not be as fun or as easy, but you can do it!

Tell me: have you had to quarantine? How did it go?

Macronutrients Matter

A lot of people want to lose weight and think that the answer lies in cutting calories. If it were only that easy!

Counting calories has been the go-to for years and years when it comes to weight loss. The calories in, calories out method has been preached by personal trainers in gyms, weight loss programs and doctors.

The calories in and calories out method works…for a little while. But when you hit a plateau, the only option is to cut more calories. I don’t know about you, but that doesn’t sound fun at all.

When people cut calories, they forget one very important thing: macronutrients matter. It is important to fuel your body properly with the right amount of the right foods -> macronutrients.

Protein is key to changing your body composition. Protein helps build lean, calorie-burning muscle which helps to burn more fat and aids your body in replacing worn out cells and muscle repair. 

Carbs are the primary fuel source for our organs and muscles. Complex carbs are incredibly important to fueling your workouts, increasing energy levels, and triggering the release of insulin. Consuming carbs at the right time will teach your body to reach into your fat stores for energy during and after a workout. 

Fat is a crucial part of our diet, and under-eating daily fat grams can have negative effects on the body. Including healthy fats in your diet can support your metabolism, immunity, hormone production, and improve body composition.

In the FASTer Way program, we count our macros, not our calories. When you focus on eating the right amount of the right foods, your body becomes a fat burner, has energy and can build muscle.

You can learn more about the FASTer Way here.

My Favorite Way to Eat Crispbread from Trader Joe's

Recently, my friend Renee set me up with some of her favorite products from Trader Joe's. We don't have one in Hawaii, shocking right? We think so. But honestly, we've never lived near a Trader Joe's and only popped into one for the gluten free Pumpkin Pancake Mix a couple of times. 

Anyway, Renee came to Oahu for the FASTer Way virtual conference and brought me some Crispbread.

My favorite way to eat crispbread from Trader Joe's is a combo of avocado, coconut yogurt and salmon. This meal is perfect on low carb days because it has tons of protein, fiber and healthy fats.

I like to mash my avocado and use it as a spread. Avocado is a great source of fiber and healthy fats. If you are not a fan of avocado, I highly recommend mashing it up and blending it into your food. Works for me!

I like to add vanilla coconut yogurt which boosts my heathy fats and drops a little sweetness to this combo. Then I top my crispbread with a generous portion of salmon - a great source of protein and healthy fats.

Another delicious option is to spread a bit of Kite Hill cream cheese with chives (or any dairy free cream cheese) and top it with salmon. Tuna would work, too. Soooo delicious!

If you are a FASTer Way client or just follow a low carb diet, Crispbread is amazing on low carb days. It has lots of protein, healthy fats and fiber. These are all of the things we want on low carb days!

Are you a crispbread fan? How do you like to eat yours?

Focus On These 4 Things to Achieve Your Goals

 We have less than 3 weeks left in this crazy year of 2020! Time is just flying by.

Time is one of those things we would love to control, but it has its own path, right? I have clients who get caught up in how quickly they are losing weight, losing inches, changing their body composition. How quickly those things happen varies from person to person and is simply something we cannot control.

Instead of focusing on time, I tell my clients to focus on what they CAN control.

Consistency.

1. How consistently they are making healthy choices with their nutrition. Choosing whole foods and avoiding highly processed foods.
2. How consistently they are getting in their exercise. Moving each and every day whether it is a structured workout or not.
3. How consistently they are sleeping enough - aiming for 8 hours each night - and sleeping well. This is important for the body to be ready to burn fat and build muscle.
4. How consistently they are kind to themselves - it is important to have a positive mindset and show ourselves grace if we have an off day. 

These are the things that we CAN control. These are the things we CAN be consistent doing that will have an impact on how quickly we make progress.

Consistency is the key ---> to progress, to seeing change, TO SUCCESS!

Want to learn more about joining the FASTer Way with me? Click here!