Showing posts with label hongkong. Show all posts
Showing posts with label hongkong. Show all posts

Friday, October 6, 2017

Scheduling Workouts

It's kind of ironic that the Friday Five 2.0 topic this week is scheduling because for the past two five weeks my normal workout schedule has been in the tank. There has been some working out, but not the typical planned out kind of thing that I'm used to.


Here are five things that got in the way of my normally scheduled workouts:

1) Traveling ---> ICYMI we were in Ohio and Budapest for three weeks (read about it herehere and here). When I travel, sometimes I can fit in workouts and other times not so much. I got in some runs, but the rest of the time I was either tired or busy.

2) Prepping for a US Navy visit: This means meetings, lots and lots of work on the computer creating documents, emailing people and keeping track of the hosting schedule.

3) Welcoming US Navy personnel at the pier and hosting sailors for a day: Monday I spent half the day pierside getting things set up for the arrival of about 5000 service men and women. They were delayed getting off the ships, so I didn't see them until I went back to meet the group I was hosting. My friends and I spent Wednesday taking the sailors to lunch and showing them around Hong Kong.


4) Attending reception aboard the USS Ronald Reagan: Ok, so I did spend the first part of the day relaxing, but I needed it after so many really busy days. Getting there takes a bus, a ferry, a taxi and a water shuttle to the ship moored in Victoria Harbour. Then we had to do it all again in reverse to get home. The two hour event was an eight hour adventure door to door. That's exhausting. (But I loved my new dress that a I've been dying to wear)


5) Appointments and Parties: a birthday bash on a junk boat for a friend, laser hair removal and the annual AWA Welcome Breakfast. The timing of these things just messes with my motivation to workout. Either I don't want to get sweaty and all that before, or I'm just worn out after.

I squeezed in a few of workouts here and there (runs, some SUP and yoga) when I could and when I had the energy, but it is not the same as when I am on my regular schedule.

Next week is already looking better because I have reserved spots in two of my favorite fitness classes. I think just getting to the first one on Monday will set the tone for the rest of the week.

How about you?
Do you need to schedule your workouts? Follow a plan?

Join the link up with Lacey and Meranda and Rachel for the Friday Five 2.0!
















Tuesday, August 15, 2017

A Group Run and Tips for Newbies

Last night I took my introverted self to a group run in my neighborhood for the first time. Discovery Run is a free weekly meet-up that was started in June by three well-known local fitness enthusiasts in Discovery Bay. Their goal is to help DBers get healthy and have the opportunity to participate in running in a non-competitive way.

With all of my recent knee issues, I was nervous about attending the free Monday night 5K run. I've done group meet-ups before (usually with at least one friend in tow), but it's been a while and this time I did not know a single person. I was also a little worried that I might be doing too much in one day since I had attended Bodystep class in the morning.

See the girl in the green top? That's me behind her in white ;)

At 7:45 on the dot, the organizers welcomed all 30-ish of us and led us through some dynamic warm-up stretches. I'm guessing most people had walked or run to the meet-up, so the stretches were nice. After a rundown of the route (including where the leaders would be standing and directing us) and a quick photo (see above), we were off.

I was excited to wear my Nathan lights for the first time (I think). I don't even remember where or when I got them, but they made it to Hong Kong and if I need more, they're available on Amazon ;) I clipped them onto my shorts, but only used one because they are very bright and there were plenty of street lights. Speaking of shorts, I just picked up this pair of Track This Run shorts from Athleta and I love them. I can't wait to maybe get another pair when I'm in Cincinnati next month.


Most of the runners took off very quickly and at first I kept up with what I would call the "middle of the pack." I stayed with them for the most part until the turn around, but eventually we were pretty spread out. I passed about a half dozen runners on their way to the turn around and it felt good to know that I was holding up better than I had expected. I tried to keep a couple of runners in my sights (you can barely see them in the photo below), but the second half of the route had a lot of downhill that I was taking slowly and walking occasionally. Overall, my knee felt good.


With less than a mile to go, my watch died (I don't know why I didn't think to charge it ahead of time). I brought my phone with me (for pictures of course) and in case I needed to catch a bus home I'd have my bus pass (I wasn't sure how my knee would do). Because I had my phone I used an app to track the end of my run. So I don't know my exact time but between the two runs, I think it was about 34 minutes.


When most of the group appeared to be back from the run, the leaders led a quick cool-down stretch. Even though I didn't really "meet" anyone (this time), I did have fun and look forward to joining them again.

Here are a few things I do to make joining a run group for the first time a little easier:

1) Introduce yourself - just saying hi and making some small talk let's others know that you are new. The regulars will catch this and make you feel welcome. I got some extra information about the group this way.

2) Don't worry about your pace - most group runs are social which means ALL ARE WELCOME. If you are still worried, call or email the organizer. I reached out on Facebook and was relieved to hear that there were indeed runners of all types.

3) Walk when you need to - I knew that I would need to walk, especially the downhill portions because my knee doesn't like them. You will probably find other people need to walk too or you will eventually catch up to the people who slow down. I did end up passing a few people.

4) Know the route - I've never heard of anyone getting lost on a group run, but knowing where the run is going will make anyone feel better. This group had shared run routes on the group page, but the organizer also told us the route before we left.


What tips would you give someone who feels nervous about going to a group run?
What gear do you use for running in the dark?


By the way, it's good to be back. I didn't blog at all last week because it felt like I was saying the same thing, week after week. It felt like a good time to take a break and let my fitness experiences inspire me. I'm still following my carb cycling program and have some pretty awesome results to share with you soon!

(If you are interested in joining the FASTer Way To Fat Loss program, use my affiliate link to join and start carb cycling with me! Click here).


Today I'm linking-up with PattyErika, and Marcia for Tuesdays on the Run! 





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Saturday, April 22, 2017

Two Hills, SUP #2 and A Plank Workout

After a stormy yesterday and more rain in the forecast, I was thrilled to find the streets dry when I headed out for my run this morning. It was early and there weren't many people out, but I felt safe running alone because I was wearing my Wearsafe tag (talked about it in this post).

15% off annual service with code RUNNINGESCAPADES

Unlike my last run, the humidity was really low, so I followed my Discovery Bay loop route. This means that I run two big hills, one in the beginning and one to finish the run. The first hill feels the hardest but the actual elevation gain is 119 feet compared to the slightly longer second hill at the end with a gain of 122 feet. In all honesty, both are HARD!


This was my second run using my new interval set of 2 minutes run and 1 minute recover. Sometimes if I knew that a downhill was up ahead, I lengthened my run time so that I could walk the downhill (sounds crazy right?) and keep my knee happy.

I give this run two thumbs up. 1) My knee felt good. This is always my biggest concern. It will never feel the same as it used to, but each run it feels stronger. 2) The temperature was PERFECT! Low humidity is definitely more fun for running. 3) I ran 4.56 miles, yay! I'm really loving these longer runs. 4) Those hills ---> there's still work to do, but today was a pretty good hill day.


After a shower and breakfast I headed out to meet my friend for some SUP. She also recently brought an iSUP board back from the US with her and is joining the DB Ladies SUP group.


We met at the beach and I was so happy to see my board had survived the 90km winds from yesterday's big thunderstorm. It would have been a bummer to only get to use it once.


It was a little chilly and cloudy (it actually started pouring when we were putting the boards away), so I was even more determined not to fall in the water than I was the last time. I only like to get wet when it's warm and sunny!

We're both a little rusty, so we made perfect partners SUPing around the bay, laughing at each other's wobbles, and getting our SUP confidence back. We ended up getting wet anyway since we had to walk to our apartments in the pouring rain ---> next time I'll pack an umbrella just in case.


Planking. I figure I can't be the only person who is on the fence about holding planks for multiple minutes (my PT told me short spurts are better because our form doesn't collapse). Anyway, I thought I would share this pyramid plank workout I made up and that really tested my core.


How often do you switch up your running route?
How do you push yourself up a big hill?
Do you plank for time or mix it up?





Sunday, January 22, 2017

Hiking: A Day on Lamma Island

Lamma Island is a great place to escape the concrete jungle of Hong Kong and it is only a short ferry ride away. There are great trails to explore and most are family friendly. It felt good to get away with the AWA hiking group and unwind, exhale, and relax for a few hours.

We met up in Central and took the #70 bus to Aberdeen where we caught the Lamma Island ferry at Aberdeen Pontoon.



From Aberdeen we arrived in the small village of Mo Tat Wan and were greeted by a couple of friendly dogs and this lovely little beach.


We followed the scenic coast path around the first big hill, Ling Kok Shan, passing through a couple villages on our way to Sok Kwu Wan.



Sok Kwu Wan is a farm fishing village that also has very nice restaurants and the Tin Hau Temple. You can also catch the ferry back to Central from here.


Near the Sok Kwu Wan Bay beach are the Kamikaze Caves which were supposedly built during WWII by the Japanese to house speed boats that could be used on suicide missions. The war ended before the caves were finished, so they were never actually used.


Along the path to Yung Shue Wan, we passed Lookout Pavilion which overlooks the closed quarry.


Our hiking day need in the village of Yung Shue Wan, the main populated living area on Lamma Island and where we had plenty of options for lunch on the waterfront before catching the ferry back to Central.


I first did the Lamma Island hike with the SWIC hiking group on Thanksgiving Day in 2015. We did the hike in reverse and it was just as good.

Other Hong Kong hiking posts I've written:






Sunday, December 25, 2016

Holiday Fitness and other Randomness

I love this time of year! Everyone is so festive and there are lights and decorations all around. We even manage to put up a tree here in Hong Kong. It's that whole what you can way of decorating!


The week leading up to the big day is always filled with hustle and bustle, so I signed up for the 12 Days of "Fit-mas" presented by Fit Mom Strong Mom (which totally looked like a great program) and then promptly failed to participate. It was a combo of being busy with other activities, being tired, being lazy...you've heard me say all this before.

I was ACTIVE though. Here's a quick look at last week's highlights:

Monday - Mountain Monday - Lookout Point Loop hike in my new North Face Litewave Explore hiking shoes. I've worn them a couple of times now and they do the trick, but on longer hikes I might need a gel insert.


Tuesday - Hong Kong Trail hike with my friends from SWIC (recap here). One of my favorite parts of hiking is looking back to see where we started. In the photo below, our starting point was back by the large apartment buildings and we weren't even halfway yet.


Wednesday - We took a Christmas lights walk around the neighborhood after dinner.


Thursday - IMI treatment for my pesky heel ---> but the osteopath is working wonders and thinks yoga is in my future. That led me to sign up for the 31 Day Yoga Revolution hosted by Yoga with Adriene. I love, love, love her challenges. It starts January 1. You can join here.


Friday - Bodypump. I really need to learn my body's weight limits. I was really sore from this class.


Saturday - Christmas Eve sprint workout at the fitness center. After Mass and dinner in Central we enjoyed as much of Winterfest as we could.


Sunday - Took my new bike on 2 mile Christmas Day ride to the grocery. It's a really nice bike! Then I made some more protein bars because I already ate the first batch!


Today - Another Mountain Monday hike on Lookout Point Loop. Tonight we are meeting mrC's friend, who is in Hong Kong for work, for dinner.



Have you ever signed up for something and then completely dropped the ball?
Do you go Christmas light peeping?
Any holiday workouts for you?



Saturday, November 19, 2016

SurfSet Fitness Hong Kong: Balance

If you have read this blog before or know me IRL, then you probably know that one of my favorite fitness activities is SurfSet. I've been going to classes off and on for over three years. I say off and on because I used to go every Saturday before we moved to China and now I haven't been since last fall.

That all changed when I found SurfSet Fitness Hong Kong while scrolling through my Groupon app (they have a great deal if anyone in Hong Kong is reading this). Today I'm super excited to talk about my first class at SurfSet Fitness Hong Kong!


In case you haven't heard of it, SurfSet is a 45 minute workout based on the movements of surfing. The comprehensive routine centered around the RSX board is designed to build core strength, burn fat, and create lean muscles. Other gear such as jump ropes and kettle bells can be incorporated into the routine as well. What you don't need are shoes. This workout is done completely barefoot.

So, about today. Getting to the class is no easy task. For me, coming from Discovery Bay, I have to take the 25 minute ferry to Central and then walk about 20 minutes to the metro for a 20-ish minute ride. A final 5 minute walk and I'm there. Phew! Clearly I REALLY wanted to go to this class. (and a BIG thank you to mrC for tagging along and helping me find my way!)

SurfSet Fitness Hong Kong offers all four signature programs.


Because you have to reserve a board in advance to join a class, I was closed out of my first choice (Blend) and instead took the Balance class.

Balance is yoga inspired and reminded me a lot of pilates. Pilates made a lot harder by the instability of the board. We started with a quick muscle warm-up on the board followed by some stretches. Next our instructor guided us through a few core exercises. What I loved is that we worked the abs and the glutes which are so often forgotten. We ended with yoga hold poses that made my muscles feel like they were screaming.

Even though I was looking for a fast-paced cardio workout, this low impact class was surprisingly challenging. Besides the core exercises, the movements from high to low and trying to hold a pose on the board called on every single stabilizer muscle that you don't think twice about on an average day. I got sweaty and I'm pretty sure I'm going to be sore.


I still miss the fast-paced, gasping-for-air feeling that you get from a Burn or Blend class, so I will definitely be trying to get into one of those classes soon.

Have you tried SurfSet? Which class is your favorite?





Thursday, June 9, 2016

An Island, Some Good Finds, and a Bike Ride

Things that are making me happy.

Discovery Bay: We finally made it to this popular part of Lantau Island in Hong Kong and right away noticed how peaceful it is. There are no private cars here and only a limited number of golf carts. Public transport consists of handful of buses that loop through the villages (residence areas) and shopping areas.

D'Decks - two story shopping and restaurant area on the water.


DB Plaza - an open community area great for taking a break while shopping.


Tai Pak Beach - setting up for Dragon Boat Festival


DB North Piazza - another open community area on the north end of Discovery Bay with more shopping and restaurants.


DB Love Lock Promenade -  romantic place to walk or sit and hang a lock with your love.


Some great finds: 

A namesake road.

What I'm wearing: tank and shorts

A place to get acai bowls.


Flavored rice cakes. I've been searching for these for months!


Comfy sports bras. 


Fun foods lately:

After six weeks of no alcohol I had to have a daiquiri.


The best flourless cake.


Green smoothie healthy pop. (spinach, avocado, and banana)


A bike ride that beat the rain with my BFF on National Best Friends Day (or maybe a day late. I'm not sure).


What's making you happy right now?












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