Sunday, August 19, 2018

Weekly Wrap | Heading into Vacay & Big News

Somehow, I managed to stay on track this week even though we traveled from Hong Kong to the east coast on Thursday. Our flight didn't arrive until almost 1am Friday and by the time we got to the hotel, I was wide awake. After getting about 2.5 hours of sleep, we hit the ground running to start our annual Cape Cod family vacay.

Interval Training:
Monday's 20 minute sprint drills workout in the park was a doozy! Even though I replaced the sprints with mountain climbers, the combo of cardio and strength moves literally worked the whole body. Tuesday I did the usual 20 seconds sprint: 40 seconds rest x20 on the elliptical.

Strength Training:
Last week we were doing tempo sets. In case you don't already know, tempo sets are when you alternate between very slow reps and fast reps during the same set. For example 2 reps with a 5 count followed by 2 reps with a 1 count. This was my first time doing strength this way but it came pretty easily since it's the format used in Bodypump classes, although someone else is doing the counting for you.

Active Rest Days:
I skipped the juice day fast because we were traveling and did my normal two low calorie rest days. Friday was a full on recovery day of running errands and letting my body adjust to the 12 hour time change. Sunday I got in a couple of walks around the neighborhood and to the beach.

Obviously I'm really looking forward to our two weeks with the kids, on the Cape, at the beach. I know some people take a break from workouts and training while on vacation, but I look forward to my workouts. They make me feel good and strong. So, while I will show myself grace, I plan to continue with my workout schedule and follow the FASTer Way nutritional guide.

PS - I recently shared the big news on IG that I was accepted into the FASTer Way To Fat Loss® Coaching Certification program. Getting involved in the fitness community is something that I've dreamed about doing since leaving my teaching position and moving to China for my husband's job in 2015. I just didn't know where or how to start. The opportunity to become a FASTer Way coach has answered those questions.

As I make my way through the certification process, I wanted to share where my own journey began. You can read about my first round of the program here. If you have any questions or are interested in being added to the wait list for my first round, please message me at

Do you stick to your workouts during vacation?

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


  1. I definitely love to run on holiday but I never manage to keep my yoga up and I certainly don't take a foam roller with me. I often go on holiday by the sea and I do love a seaside run, even though it was blowing a sideways gale (from land to sea) last time I ran in Cornwall in January!

  2. I do keep working out on vacation, but I usually modify (like I did this weekend). I love to run in new places and vacation is the opportunity to do that!

    Congrats on your upcoming certification. Looking forward to hearing more about it.

  3. Looks like a great time despite the tough commute to Cape Cod! Congratulations on your certification! I love to workout in some form while on vacation!

  4. Congratulations on your certification, I know you will be a fantastic coach! Have fun in Cape Cod ...I've always wanted to visit!

  5. I am a huge proponent of working out and staying active while traveling. Congrats on becoming a coach for faster way. I tried it a few months back and had trouble with the running days. Perhaps I will chat w you about it sometime. Enjoy your vacation!

  6. Congrats and all the best with the coaching certification. That is so exciting! I love working out on vacay. Enjoy Cape Cod!

  7. Woot!!!! Best of luck in your new endeavor!! Like you, I usually try to stay active while on vacay, but I do cut myself a little slack...hello, #vacay LOL (I can usually find a staircase or an open road LOL)

  8. Congrats on becoming a coach! I look forward to vacation workouts too. I feel like I have more time to fit them in and I like the change of scenery. Hope you have a great time!

  9. I hadn't heard of tempo sets when it comes to strength training, but you're right, it does sound similar to body pump. I guess I was kind of doing these without even knowing ! Have fun at the beach! It sounds like a great vacation.

  10. Congrats on going after that certification!

    I'll be on the Cape end of Oct. For a half, of course. :) My inlaws used to live there, so we've spent quite a bit of time there. I'm betting you're really enjoying the cooler temps!

  11. How exciting to be getting your certification! I didn't know you had been using this program for two years. As a coach, you'll have a wealth of experience to draw from! I do workout on vacation. In fact, I usually run more mileage since I have more free time. Enjoy your time on Cape Cod! Thanks for linking!


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