Sunday, June 25, 2017

Carb Cycling Week 4: Feeling Strong and Sports Bra Squad

This round of FASTer Way to Fat Loss® seems to be flying by. This past week was about strength. It was about more than physical strength. It was about finding out that I'm stronger than I think.

Here's a quick look at the week 4 workouts:

Monday - Burned some serious calories at Bodystep for my speed burst workout

Tuesday - Sprinting on the treadmill and an ab circuit

Wednesday - Full body strength training with supersets

Thursday - 24-hour fast ---> longest fast so far!

Friday - More strength training supersets and ab circuit

Saturday - Training Day Calories - Leg Day - the workout

Warm up - Since I had to run for 10 minutes, I joined the National Sports Bra Squad Day fun. This was a day for all women to ditch their tops and go for a run. I don't usually run in my sports bra (although I did pick this one because I thought it would look good solo), it just feels taboo, but I'm glad that I did it (even if it was only for 10 minutes). I only saw a few people who were out walking and even though it didn't seem like they paid any attention to me, I felt powerful when I was finished. My goal is to do it again and again, until it doesn't feel taboo anymore.

Strength training - It was leg day. I'm trying hard to build up muscles and get rid of flab, so I'm cautiously adding weight to my exercises. My knee doesn't make this part easy. The challenge is trying to make sure my good leg is not picking up slack from my bad leg. I add in a few single leg reps when I can, but I've read conflicting opinions on doing that. The finishers are tough and squeeze the last bit of energy out of me: curtsey lunges, side lunges, jump squats, and jump lunges ---> I do a modified version of jump lunges.

Cool down - Even though jumping on a bus sounded good, I walked (about 15 minutes) back to the apartment.

Sunday - Low Calorie Day - active recovery - the workout

I joined my local ladies SUP group out on the water for about 45 minutes. It was windy and the water was rough, so it was harder (and scarier) than I like. I could feel my core and leg muscles tightening up because I was paddling like mad to get back to shore and trying to stay balanced. I'm so happy that I didn't fall in. There were jellies out there again.

This week was about feeling strong. I feel strong when I increase my weights during strength training. I feel strong when I can finish my sprints without wobbly legs. I feel strong when I can fast for 22 hours. I feel strong when I can ditch my shirt and join the #SportsBraSquad.

Instead of listing all my meals, I'm just sharing my favorite foods from the weekend:

Protein smoothie

Sweet potato tots

What makes you feel strong?
Favorite eats from your weekend?

If you're thinking about joining FASTer Way to Fat Loss®, use my link to join and start carb cycling with me!

Linking up with Tricia and Holly for the Weekly Wrap!



  1. Our SUP in Northern Wisconsin sounds similar to yours! Windy and very challenging, without the jellies. My legs were not happy yesterday! But I love it and I'd do it again in a heartbeat.

  2. I have to admit the Sports Bra thing seems like taboo to me, too. Maybe if I was 25 years younger, or an elite, or something (?) I'd feel more legit LOL You had a great week! I"m hoping to get back to some lower body work after I get this knee thing rehabbed.

  3. Nice that you got out there to run in a bra! I admire those that do but so far do not have the guts to do so.

    I am really bad with strength training but am trying to do more of it this summer to get stronger, faster, and avoid any injuries.

  4. O gosh, the thought of jellies in the water would make me nervous to fall too!

  5. Great week Amy! I somehow missed the whole sports bra thing yesterday - good for you for getting out there. I know what you mean about it feeling taboo - not sure I'd be bold enough to do it.

  6. I enjoy reading your posts as they are always motivational and inspirational!

  7. The capacity to move joints easily all through a full ROM is an essential part of good wellbeing.


I love comments!