Ke Nalu Paddles and Picking the Right Accoutrements

Posted by penus on Thursday, October 31, 2013

How do you choose the right paddle that fits your style of paddling?

Over the last couple of years, I have been fortunate enough to try several brands of paddles. Most are effective enough and will take care of all your needs, some are completely worthless and should be taken off the market, (one super-popular brand is downright un-usable) but there can only be one that is the best. In this paddler’s humble opinion, Ke Nalu paddles hold the crown. They are very competitively priced, super light, easy on the joints and muscles, and the Oregon based company provides enough components with varying degrees of flex, size, and weight to ensure that each and every consumer finds the perfect combination to end up the paddle that suits their style best. When it comes to choosing a paddle from Ke Nalu there are at least 3 different options for each part that makes up a complete paddle so I thought I would write about my experiences with all the components and offer up some feedback as to what might be the best fit for you! AND…read on to find a way to get a good deal on a new paddle!!

BLADES:
Everyone always wonders about blade size. As a guy I hate saying this but: size matters. I think choosing the right blade size depends a lot on technique. When determining blade size I don't go by square inches; I go by paddle width. The first paddle I bought was in my second month of racing and it was the 8.5" wide Maliko. It worked well for me and it felt great paired with a 90 Flex shaft and an Ergo T handle. As I was trying to work on my stroke technique, I did have some shoulder issues that started from using another brand and using a paddle that was way too tall in overall length did not help matters any. My stroke was all about arm strength which is not the best way to avoid pain.  Shoulder pain continued throughout the middle of my first race season and as I closed in on facing a 26.5 mile race I was too broke to buy abnother paddle. I cut 8.5” blade down to 8.15" for the  SEA Paddle NYC race in 2012 and found it effective for the 26.5 miles.  Also, my shoulder pain went away 1 week before the SEA Paddle race! Using the 8.15" blade for races after SEA Paddle that were much shorter did not feel so good for me; I felt like I was pushing water but not moving forward fast enough. However, I was still learning the proper stroke technique and looking back now it was quite apparent that I had no idea what I was doing. I was throwing my blade in the water in whatever way felt good and moved me forward. Any paddle that didn't hurt my shoulders was a good paddle. Ke Nalu worked but as I started to improve my stroke I felt I needed to make a change.  

Here, it is important to note that after changing brands to Ke Nalu my shoulder pain went away. I was able to train through pain for a big race and, eventually, feel the pain go away as I started using a brand that was constructed with shoulder pain in mind!

At the end of last year, I was all about using the strength of my arms to make me go so I wanted to try a larger blade. I bought the 9" wide Molokai blade and loved the way it felt when I planted the blade in the water.  I really felt like I was doing something good planting that beast in the water and I felt my speed improve. The first race I did with a bigger blade (even though it was not a Ke Nalu because I left a paddle at the Orange Bowl in Miami) was the Cold Stroke Classic and I was very pleased with the result. But…I was still trying to push ahead by bullying my way through the stroke. The bigger blade, when used for anything 6 miles or less, worked because I was totally relying on arm strength instead of putting my core, lats, delts, and hips into the rotation. As I have been working on drills and trying to better my technique AND quicken my cadence the bigger blade no longer feels right, epsecially for starts. I am all about the 8.5” Maliko these days. It feels just right whether I am working on mad-dash sprints for starts or getting in a good rhythm for longer distances. Currently the 8.5” Maliko is my weapon of choice.

SHAFTS:
The first shaft I bought was a Flex 90 and I should have stopped right there. Having started SUP with shoulder pain I did buy a xTuf shaft to get a more flexible shaft but I found the xTuf shaft to be way too flexible, especially with the 9” Molokai blade. The response time between catch and stroke was too delayed. It felt like as I was turning my body the blade was staying behind me then shooting forward as the shaft flexed and spent too much time building up momentum before allowing me to try and push the board past where I planted the blade in the water, if that makes any sense. The feeling might be likened to: if I was throwing a pitch I would wind up and my elbow would go forward but when I would want to release the ball my hand holding the ball would not have caught up to the elbow for the release. There seemed to be too much of a delayed reaction time. This shaft has been untouched in my garage for quite some time and for many months I wondered why Ke Nalu even made this shaft. Then it hit me concerningwho the xTuf shaft is best for – the xTuf shaft is perfect for the elderly paddler with range of motion issues and/or the person rehabbing after an injury to their upper body. The xTuf shaft  with an 8.5” or 8” blade would be ideal for the recreational paddler who is out there to have fun and/or someone who wants to get out on the water but must take great care of their arms and/or shoulders. The xTuf shaft is perfect for moseying, if you just want to mosey and take in the scenery, along the surface of any body of water! The forgiveness in this flexible shaft would make even the most arthritic athlete a very happy paddler!

This summer I bought a 100 Flex, which is Ke Nalu's stiffest shaft, hoping to translate stiffness into speed and found it quite agreeable…most of the time. (I also switched to a classic "T" handle.) This was the paddle I used most of this past summer and it served me quite well in the 12-6 division of the Midwest SUP Series and the series of races in the Mid Atlantic region. Again, as I was working on my technique and still doing a lot of arm paddling the 100 Flex worked. However, by the end of the race season I found the 100 Flex to be too stiff, especially with a 9” blade on the end of it. Last week I changed blades and put the 8.5” blade on the 100 Flex and still found the shaft too stiff, especially for a long-distance paddle. I also found the stiffness to do more harm than good practing sprints and buoy turns, but this was with a bigger blade. All is not lost for the 100 Flex though! I think a 100 Flex with an 8” Wiki blade would be the ideal weapon of choice for a lighter paddler (under 180) who has a fast cadence. I want to buy an 8” Wiki to put on my 100 Flex to have for shorter races 5 miles or less where I can attempt to maintain a fast cadence for as long as possible!!

What you find with Ke Nalu is that you always have a component to make another component work. This can be for the new paddler, the established recreational paddler, or the competitive racer. Throughout the evolution of your stroke you will have options to find the best fit. Right now the Flex 90 is the best shaft for my stroke.

You cannot go wrong with the 90 Flex shaft. This is the shaft that is built for everyone. This shaft feels good with any size blade, although I must say that sometimes using anything smaller than 8.5” can feel like urinating into the wind. I like sprinting with the 90 Flex; I like going 12+ miles with the 90 Flex and I like doing a combination of both distance and sprints with the 90 Flex. If you want 1 paddle and 1 paddle only I vote for the 90 Flex, the 8.5” Maliko blade, and the Classic T handle.


HANDLES:
I am rather surprised how my handle choice has evolved as my stroke has.  I was all about the Ergo T to start and I like it but when I first started paddling I loved using a tight grip. The tight grip with my fingers spread over any kind of T handle did not do well for – paddling without pain. I bought an Ergo handle and found myself being able to hold on tight for longer lengths of time befor experiencing any pain. Of course you are not supposed to hold on tight, but I was new and I went with what is comfortable. These days I paddle with a more relaxed grip (which keeps the forearms from cramping on long distance adventures) and I like having more surface area on which to rest my top hand. Also, I like pushing down with my top hand and using the Classic T feels really dang good and is my #1 choice to top off any paddle I am putting to use on any kind of paddling venture.  The Ergo T is not as wide a “T” and isn’t really that different than the Classic T so either makes for a great topper. The Ergo is a smoother shape that makes your paddle feel like a scepter, which is always a good thing to boost the self confidence! They all work well in terms of comfort but in the sweaty months the handles can be a little slippery. After trying all types of tape and even non-skid paint, I found surf wax solves this problem best.

EPILOGUE:
As my stroke has improved (or maybe changed is a better word) so has my preference in paddle size, shaft flexibility, and handle comfort. What is great about Ke Nalu is the fact that there system is suited to providing options for the ever-evolving paddler. The hot-glue system makes changing out a component a breeze and I have yet to have anything malfunction in a race! I like being able to make changes without the hassle of dealing with epoxy. I ding my boards enough to have my fill of mixing epoxy. For paddle research I light up the propane torch (which is not the best way to do this mind you) and make changes within seconds! I ALWAYS like to let my paddles sit overnight when changing out components. I like the glue to settle in and get used to the new surroundings and so far it has worked. 

Any shoulder pain I have experienced this summer (when going back and forth between the 100 Flex and the 90 Flex) has not lasted past the next morning. Last summer when I used several brands of paddles I had shoulder pain until I became a consistent user of Ke Nalu products. I am also sure that using a much shorter paddle that is only 7.5” to 8.5” added to my overall height helps, but the point is that Ke Nalu has taken careful steps to provide shafts that take into account the pressure stand up padlding puts on the body. Their products work well for the body and I am sure if you ask anyone else who uses Ke Nalu products that they will agree with this. 

And back to the filthy urinating into the wind comment…this applies to me as someone who wants to feel the power loading into my stroke from the catch, planting the paddle in the water, through the stroke until I pull the paddle out of the water. The fact that I DON’T feel that power load with a small blade is GOOD for the recreational paddler who wants to do nothing but enjoy being out on the water. I did not mean that a small blade is a bad thing!! A small balde is great for not feeling the work you are putting in when enjoying time on the water!!

My ideal paddle for now is the 8.5" Maliko blade on a 90 Flex topped off with a classic "T" handle. That being said I think the 9" Molokai blade is great to use as a training paddle for resistance so when you grab the 8.5” Maliko you will be ready to fly! The 8” blade is great for ease of stroke.

So much to choose from! It’s all so good for you! Here is my ideal quiver I am striving to complete:
Top Choice: 8.5” Maliko on 90 Flex with classic “T” handle (total length 79”)
Top Back Up: 9” Molokai on 90 Flex with classic “T” handle (total length 78.5”) 
The Caddyshack Billy Baroo to Keep Around for Sprints: 8” Wiki on 100 Flex with Ergo “T” handle (total length 79”)

I buy my Ke Nalu gear from Ben Butterwei at Stand Up Paddle Annapolis who is the closest and best Ke Nalu dealer around. If you want to try a paddle before you buy one please feel free to conatct myself on the Eastern Shore or Ben if you live over on the west side of the bridge. If you just want to order one email Ben at supannapolis@gmail.com and mention that you are a reader of An Eccentric’s Take to get 15% off the total price of a new paddle along with free shipping!!  This deal goes from Halloween to the Surf to Sound race at Wrightsville Beach on November 16. You can’t beat that deal! Get yourself a new paddle for one of the last races of 2013! 

You will not be sorry for investing in the right components to suit your style of paddling. Ke Nalu takes into account that not every paddler is the same so they try and provide a wide range of components to fit almost any need. Ke Nalu’s customer service is top knotch and they will not hesitate to fix any problem with any of their products. They have also brought on options to make your paddle adjustable and my cousin Neil swears by the adjustable option. Plus, they have super cool t-shirts that look sexy on men and women!!

To read more about their gear check out: Ke Nalu
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Inspiration & Motivation: Something GREAT is brewing..

Posted by penus on Monday, October 28, 2013

Very recently, I met up with Jasmine (@jasminedanker if you are not following her on IG yet), it came across to me like a calling when I had to download kik messenger just for her to retrieve my contact details. In the very same week (last week), I met her for the first time. She shared her dreams and passion with me, she told me what she had been wanting to do and could not find the right person to do with, so she decided to contact me.

We met up as soon as we could last week and had a great workout together (though she's much stronger and fitter than I am), we share a lot of similarities. We have the exact same weight, height, BFP, played netball when we were younger, both Roman Catholics, both mixed blood. Well, the major difference is that she studied sports science and had been in the fitness industry for 5 years, coaching, studying and training (and besides the fact that I'm married she's not yet). We clicked right away and started planning our execution plan.

We have great plans and I believe God brought us together for a reason; a mission to help people who needs help, who needs an extra motivation to stay healthy and fit. Our ideas are all over the place now but we will be revealing very soon, once we get everything organized and ready to go public!

Here are some sneaks! Our logo: Why Hapa fitness (@Hapa_fitness)? Stay tuned! :)


Some of the happenings over last week, celebrated Nic's birthday in advance last Friday too! Great Karaoke with the gang, they sing so well! Been awhile since we had such epic sessions, oh yes and that cake at 11.30pm ZOMG.
Happy Birthday Nic!
Some of my meals.

Met Jasmine to gym on Saturday at Gymm Boxx, really helps when there is somebody to spot, correct my form and constantly goes "RELAX YOUR NECK LIMARAN!" (LOL, reason why I have stiff neck ALL the time). We wore pink to train that day, so we remembered to take photos and hashtag #operationpink to do our part for Singapore Breast Cancer Foundation!
Jasmine paid a boy for this photo HAHA
Cooked when we got home and spent a quiet Saturday with baby. Here's our very own chili beef with tortilla chips! YUMMMMSS!

I will be eating all I want (okay not exactly ALL I WANT BUT..) for 4 days (since yesterday) and starting a new diet (which I'll be sharing soon) on November 1st, together with Jasmine. BECAUSE I have completed 10 weeks (11 to be exact, not counting week 0) of Intermittent fasting! Halfway through the diet I thought this didn't suit me, but I wanted to hang in there and complete the 10 weeks so here is the final look (LOL pls don't judge me!).

I started with this OKAY?! HAHA.

Have a great week ahead everyone! Remember to catch us (Jasmine and I) live with regular updates on our IG (@limaranagustina and @jasminedanker) and our new IG account for Hapa Fitness @hapa_fitness! Till the next!
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Health & Fitness - Arms Training

Posted by penus on Tuesday, October 22, 2013

I usually do not train my arms on its own, I couple my arms training with deadlifts and sometimes I skip doing arms and ended up doing abs, or I'd go very easy on the arms training. Truth is, you are actually working on your arms during other body part trainings, particularly your biceps as they are needed in most workouts. Having said that, I know many ladies out there are very concerned about getting rid of their "bye-bye" arms and had requests to advise on the arms training that we do so here goes, some of the arms workouts that we do.

We need to work on both biceps and triceps so there will be no imbalance of strength on either muscle group. It doesn't really matter which you start with, as long you try your best to cover both muscles during your arms training, it should suffice.

I will usually start with triceps as my triceps are weaker. What Jason is doing in the video: Triceps rope pushdown.

Dumbbell overhead Triceps extensions (P.S: Apologies, I do not have a video or photo of us doing the other triceps workouts).

You can also try dips as well as bench dips.
Dips
Bench dips
Next to biceps, bicep curls and hammer curls, that simple!

Dumbbell bicep curls

Dumbbell Hammer curls

Hammer curls using Tricep bar/Hammer curl bar

Take your pick, and enjoy the videos! So sorry but I could not upsize the videos. We had the honour to attend Julien Fournie for Love, Bonito show last Saturday at FIDE Fashion Week. Thank you so much Love, Bonito for the invitation! It was such an amazing experience as we had never attended any fashion event, let alone fashion show. The Julien Fournie for Love, Bonito show marks the end of FIDE Fashion Week and was a perfect finale!
My outfit for the night

Have a great week ahead everyone!!



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Health & Fitness - My progress so far

Posted by penus on Thursday, October 17, 2013

It's been a long journey from week 0 since I started IF (Intermittent Fasting). Here's a quick recap, basically IF (also commonly known as Intermittent feeding) is a pattern of eating that alternates fasting and non-fasting. So basically, you eat for 6-8 hours (8-9 hours in my case), and then you fast for the remaining 15-16 hours, which includes sleeping time. Some of the IF practitioners will do a complete fasting, drinking just water; some just water, black coffee and black tea. As for me, I take in anything liquid; in other words, I fast from solid foods during my fasting hours, simply because I want to avoid putting my body into catabolic state (muscle breakdown state) and I HATE the feeling of starvation. I will tremble and feel faint when starvation kicks in, which is so frustrating and unhealthy.

During the first few weeks, I made my body go through stricter fasting. By the 8th hour sharply, I stopped all solid food. I only drink juices and water, avoided coffee and tea. Honestly, by about 9pm every night I would start to tremble and feel faint. I endured for about 5-6 weeks, I worked out harder, increased my training frequency and rested very little as I was training 7 days a week, some days twice a day. I was literally pushing my body to its limits. VERY BAD!

On week 6, I finally took a day off from training and on one particular day, I took an 11 hours sleep which made me feel so good after. I see gains in my trainings during that week and I never felt so refreshed since I started IF. Unfortunately, ever sine week 6, because I was more lenient with myself, I went a little overboard and let myself have more than what I should.

Enough talking (writing), I'll let the photos prove whether I made any progress.
Week 0
Week 1
Week 2
Week 3
Week 4
Week 5 
Week 6
Week 7
Week 8
Unfortunately, I did not see much progress (LOL)! But you cannot just judge from my abs right? Generally I feel younger (my ability to resist and handle stress improves), I snack less and I feel stronger during training (managed a few new PRs during this 9 weeks). I have evidence to show that I not only feel younger but am really younger now (my body age I meant), and I've gotten people who meet me for the first time saying I look like a 21-22 years old (HURHUR). The most exaggerated comment was from this lady in SK gym, who asked if I'm a JC kid (Jason said it should feel more like an insult. HAHA). I took my body analysis from a scale that Nic bought and my body age is actually 20! WOOOOTS I get to celebrate SWEET 21 again next year!!

Okay, so I have 1.5 weeks more to go on IF and then I'll be practicing IF on alternate days and maybe try some other forms of diet (fret not, I'll definitely share!)

Here's what I've been up to:
We have been gym-hopping the past few weeks! 

Gymm Boxx XL with the Js
Edric is back! Stronger than ever!
Us at The Gym Nation!

OOTD with love bonito's Atherley top and a casual maxi skirt from allyfashion, with my long-forgotten toms!

Another old top from love bonito, really love the back!


I have been preparing for something exciting this weekend so stay tuned and follow me on Instagram, @limaranagustina if you haven't, because I will be updating real-time! Thank you for the support everybody and have a great Thursday ahead! :)



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Health & Nutrition - Supplements

Posted by penus on Tuesday, October 8, 2013

I did not start taking supplements the same time as I started working out and used to dread taking many pills and disliked the nagging Jason did when he told me I should start taking supplements few years ago. It was only in end 2011 that I started taking supplements, after a bout of fungal infections. The first supplement I took was of course protein shakes, and the first supplement tablets I started taking was probiotics. So today, I'll be going into details of what each supplement is essential for. It'll be a long post so hang in there! :)

As you can see, I have bought most of my supplements from vitacost.com (explains some of the house brands that I have), will be trying iherb.com for my next order! Please note that I'll be touching on the brief benefits of each supplement (why I chose to take them) as it'll have to go on in pages if I were to explain everything. Go on and google more about them if you are interested to get any of the supplements that I'm taking. 
  1. Folic acid - As some of you may know, folic acid is taken before and during pregnancy for women to prevent birth defects on the baby, so, yea that was the main reason why I started taking  them. HUR. However, it also keeps our hearts healthy and brains young!
  2. Probiotics - These are also known as 'good bacteria' that can be found in yogurt and this is the only supplement I cannot live without. It helps improve your immune system and brain function, helps lower cholesterol levels and improve stomach health, and it treats allergies.
  3. CoQ-10 - Improves heart health and acts as an anti-oxidant for your body.
  4. Milk Thistle - Helps protect my liver from liver diseases
  5. BCAA - Short for Branched Chain Amino Acids, to prevent muscle catabolism (muscle breakdown) especially important during my current Intermittent Fasting stint.
  6. Multi-vitamins - To get a little more vitamins, minerals and nutrients than what I get from my daily food intake.
  7. Calcium - Okay, the main reason why I'm forcing myself to eat these 3 calcium pills everyday is the fear of teeth and hair falling during and after pregnancy, since I don't drink milk everyday. On top of that, calcium better improves the absorbency of the other supplements that I take daily.
  8. Fish oil - Very important staple if you are working out and bodybuilding. Fish oil reduces signs of aging, improves fat-burning and MOST IMPORTANTLY, preserves lean muscles and improve bone health.
Now that you know what I'm taking, I guess you should also know what I'm lacking. HAHA. Feel free to comment, email me if you think I'm lacking anything, or am taking too much of something? I'm very open to suggestions as well! I hope this post helps in clarifying some of your doubts and questions on what kind of supplements you decide to take.

Some updates from last week and yesterday..
Sunday OOTD before mass
My current back with WIIINGS!
May 2013 V.S Week 7 of IF
Team Axis was at Elias Park Primary yesterday and today, for the HPB program me "Be Smart, Don't Start"!

We homecooked last night, was craving salmon!
Yellow and green peppers with white fish!

That's all for today and have a fantastic week ahead everyone! Till thennnn!
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Health & Fitness: Legs workouts

Posted by penus on Wednesday, October 2, 2013

Sorry for the hiatus everyone! I'm back with a quick introduction to some of my favorite legs workouts. I love legs day I can just do legs all day everyday (I kid, again)! But nevertheless, I like to work on my legs because I feel a lot more pump when I work them legs as compared to the other parts of my body, probably because I started working solely on my legs when I kickstarted my fitness journey. My goal then, was to down my usual bottom size of a small uk 10 to a regular or small uk 8. AND I did it, I can even fit into some uk 6 now (Okay for bottoms with bigger cutting). I did this within (if I'm not wrong, 4-6 months). I whacked my legs hard with my mediocre knowledge of weights training. I could go to the gym every just doing legs but I loved it, that's why I have weak and puny upper body.

Those who know me well enough, I dislike my heavy bottom and curves and really envy those who have a more masculine, mesomorph physique to start working out with. I tried very hard to try to straighten the curves that I have, and I'm still trying. So, how did I manage to downsize my huge bum and hips? I did a particular workout over and over again, everyday to downsize to a uk 8!

The winner is... LUNGES!!! When I had the chance to gym, I'd do lunges, over anything else and it worked! Lunges is a good training for your stabilising muscles too! Start doing lunges if you haven't!

The fundamentals of my legs training always starts with a strength-based back squats or front squats. The back squat targets your entire legs; quadriceps, hamstrings and glutes. 

Whereas the front squat targets your quadriceps and requires a lot more core control

Of course, when you are more advanced, adventurous and into cross fit, you can attempt the overhead squats. Overhead squat, similar to front squat, targets your quadriceps and core but with good stabilising muscles and strong triceps, shoulders and back. So basically, entire body. That's the reason why I'm only doing an empty bar. HURHUR.

Then, there is wide-stanced squats, which target your adductor muscles (inner thighs) and glutes. You want a tighter 'upper' butt, this is one good workout you can do to tighten the 'upper' butt. Always remember to keep your knees out though. Also beware, the after-feeling of doing wide-stances squats can be rather uncomfortable. HEH.

The calf raise, is very often neglected and forgotten but ladies especially, should do to strengthen the calf muscles so it prevents injuries wearing heels! 

Lastly, I usually do wallballs after I finish what I planned to do, and add wallballs into a circuit or met con. It requires deltoids (shoulders) and legs, simpler version of a thruster to me, what with the similar hip thrusts and straightening of arms for the deltoids. You can do this for fun and increase the weight of your medicine ball for more challenge.

So, I have shared my secrets with you guys! Now go ahead and make it work! You wanna get perky butt and toned legs, you have to work hard on them legs. Moreover, our legs are the biggest muscle group in our body so by training legs and back (another large muscle group), you are releasing growth hormones and testosterone more than the other body parts, thus burning more fats!

Have fun with your legs training and happy midweek everyone! (=


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