aloha Friday wow (workout of the week)

It’s been a minute. #halfironman training has taken over. No more time for The Hang Out; no more social outings. I’ve been diagnosed with tunnel vision with less than 8 weeks until race day. It’s GO time.

Life with an #ostomy is going great! Each week, I get stronger and fitter. I eat without pain. I eat without consequence. I perform without pain. I perform with results.

This is all new to me – racing with a healthy body. I was diagnosed with Ulcerative Colitis right after my first marathon (Honolulu Marathon) in 2004 and for over a decade, I trained and raced sick and medicated.

In June 2015, I raced Ironman Hawaii 70.3 less than 6 months post surgery. It was brutal. As I think back, it was way too soon; but in THAT head space, I needed THAT tunnel vision to get me though the life-altering, and forever body changing that was Ostomy surgery.

I’ve never felt comfortable in my own skin. Now, living with an ostomy, its been a lesson in body acceptance. Imagine waking up, after 38 years of life, and you now have a Siamese twin. I have a stoma. It allows me to live without sickness. I must take care of it. I must look closely at this thing attached to my body to ensure it is doing well. It requires vigilance.

I am grateful. I am free. AND I have decided to get my first tattoo (after the race of course when I don’t have to swim for a week or two).

12.7.15 forever changed my life. I finally got off the tortuous roller coaster that is Ulcerative Colitis.

nevertheless, she persisted


And with that, here is your WOW (Workout of the Week):

Start with a 10 minute warm-up.

You will perform each exercise combo for 2 minutes, repeating each exercise over and over again until the timer goes off. After 2 minutes, move on to the next combo. Rest as needed. Complete 1-3 rounds. Use dumbbells or medicine balls for added intensity!

  • 20 jumping jacks and 20 butt kickers; repeat combo for 2 minutes
  • 20 reps butt raises and 20 abdominal crunches; repeat combo for 2 minutes
  • 10 (ten) push ups and 10 (ten) tricep dips; repeat combo for 2 minutes
  • 20 stationary lunges per leg and 20 calf raises; repeat combo for 2 minutes
  • 20 Body weight squats and 20 squat pulses; repeat combo for 2 minutes
  • 20 mountain climbers and 20 count plank hold; repeat combo for 2 minutes

Pictured above our 2CW-HI Athletes hitting this week’s aloha WOW during our Thursday 5:30 pm #bootcamp class!

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