Sunday, August 12, 2018

Weekly Wrap | New month, new week, new workouts, new goals.

New month, new week, new workouts, new goals.

This month I am back in the FASTer Way To Fat Loss®️ VIP program. While I like that I can 100% recycle my old workouts, I also like to shake things up. The VIP program offers FWTFL veterans new workouts every week, continued online group support and monthly health and fitness topics to expand my overall wellness.

Here's a wrap up of my week:

Interval Training
Monday's workout got a late start because I had a morning appointment. So between going to the gym in the afternoon and a seriously intense HIIT workout, I got my butt kicked. I posted my sweatiest #sweatyselfie on Instagram as #proof. On Tuesday it was sprints on the elliptical. These always get my legs burning.


Strength Training:
The workouts this week followed a format similar to drop sets: 2 short sets with heavy weight and 1 longer set with 50% weight. My muscles really liked this format and I know this because every workout left some part of my body feeling like jelly. Wednesday it was my shoulders, Thursday it was my biceps and Saturday it was my quads.


Active Rest:
I kept with my usual yoga session on Friday and did Side Body Flow from Yoga with Adriene. This really helped me stretch out my whole upper body after two good strength training workouts on Wednesday and Thursday. I was hoping for the usual SUP session on Sunday, but passing typhoons brought very rainy and unstable weather. Instead I took a power-walk to try to beat the rain and did some stretching afterwards.


NSV (non-scale victory):
Muscles. I am starting to SEE my muscles, especially in my left leg which is also the bad knee. My cranky knee has not made improving strength in that leg easy, so I am thrilled to finally start seeing some changes. It has been a slow process but I'm excited to know that the work is paying off. My goal is to keep working and make even more muscles pop!

I’m linking up with Holly and Wendy for the Weekly Wrap!




19 comments:

  1. Glad that everything is starting to pay off! You've been working really hard!

    Curious: how long will you be in HK?

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    1. No expiration date, haha. We plan to stay until it's time to go...which means 3-5 years ;)

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  2. Your workouts are so consistent -- glad you are finally ^seeing^ results, but I'm sure you've been getting stronger all along. That strength progression sounds interesting. I should mix-up y routine more.

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    1. It's one of my favorite parts of the FWTFL program...always new workouts to shake thing up.

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  3. Nothing is more satisfying than finally seeing results from all the sweat equity put in! Keep it up girl, you look fabulous!

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    1. Thank you! It feels good to finally see something ;)

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  4. I also love it when I can start to see new muscles developing. And I really love when I am sore from new things

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    1. Definitely! I don't like having a good workout and not feeling something later.

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  5. Isn't it great to see results after so much work? Just recently, I'm seeing a lot more muscle definition and those phantom 5 pounds have disappeared. I think it's typical to gain muscle and lose inches, but when the weight remains "about the same" it's hard to notice results (at least for me it is). Keep up the great work!!

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    1. I think you're right, gaining muscles and losing fat go hand in hand. I like seeing what's been under the layers too!

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  6. That's so exciting that you are making progress! It's always nice to be able to see changes like that. Looks like you had a great week!

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  7. I'm so impressed with the variety of your workouts. I did a quick 15 minute HIIT workout last week and I was huffing and puffing throughout the whole thing. It's so intense!

    Congrats on your NSV!

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    1. OMGosh, HIIT workouts are seriously hard stuff. 20 minutes is my favorite length!

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  8. Great week for you! You are so good about hitting all the bases with your workouts. My triceps are killing me from yesterday's CrossFit. Go figure!

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  9. I'm addicted to that good sore feeling! (My other name for it is Monday. LOL) You've been working hard. I think you already look fabulous but I'm glad you see changes in muscle definition. It helps to keep the motivation going. Thanks for linking!

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  10. I can't imagine the differences in weather in HK! Typhoons?! I'm cautious about our little measly thunderstorms here (granted hail is dangerous, I suppose). Keep up all of your work! Your workouts seem to have all of the muscle groups covered and YAY to seeing results!!! Great motivation!

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  11. You've been so consistent and working so hard - glad it's paying off for you!

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  12. It was such a good post. Visit Varicose Vein Removal. Thanks for sharing.

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