We're All About Fitmas Here in Hong Kong!

With two of the kids now visiting us in Hong Kong, it's been hard to find time to blog. We've celebrated Christmas and have been filling the days with all the typical tourist stops and tons of fitness activities too.

Before her brother arrived on Christmas Eve eve, we took littleC on a couple of hikes. We started her off on the short but intense Discovery Bay Lookout Loop. She did amazing considering that she and I had actually gone to Bodypump class in the morning, so we were hiking on tired legs. On top of that she was suffering from a bad case of jet lag.

Still we made our way up the 733 steps to enjoy the amazing views of DB. It is so much nicer hiking in the cooler temps this winter. It's basically perfect.

The next day we hiked with one of my DB friends on the South Lantau Country Trail to Mui Wo. This hike was much longer but way easier than the day before. We had fun hunting for waterfalls (we only found a few small trickles) and soaking in the views of the China Sea. In Mui Wo, we met up with another friend and her family for a fun lunch at The Kitchen.

We were back for more Bodypump on Friday morning ---> it's a lot more fun to be there with littleC to chat with between tracks. And I love have someone to walk to and from class with.

We met up with some friends on Friday night and littleC had her first late night in Hong Kong hanging out in Lan Kwai Fong with some other expats. We took her to the Ladie's Market in Mong Kok on Saturday for some shopping. The vendors were a little late getting opened up, but we found some good deals.

I'll end this post with one of my new favorite photos. I think you'll understand why.

I hope to post again soon, but in case I'm late, HAPPY NEW YEAR!!

Back to Bodypump

For today's strength workout I challenged all the muscle groups.

I've learned the hard way that jumping back into Bodypump classes where I left off before a break can mean some serious soreness ---> like I can't straighten my arms. When choosing my weights today, I went for the light side, like I was taking the class for the first time.

My already sore muscles have been slowly recovering from my first at-home workout in weeks on Saturday. Continuing to move, although painful at times, really does help. Today's class took my upper body through some moves that they haven't seen for awhile, so I expect to feel some effects. Hopefully by playing it smart I will avoid another severe case of DOMS.

After class, I decided to keep moving all the way to the fitness center to hang out at the pool. mrC left before me this morning on a trip, so I had some alone time to kill. The weather is still hot in Hong Kong, but it's been quite breezy lately so walking is a lot more enjoyable.

It was a holiday last week, so I avoided the pool because it can be too crowded and noisy for my adult taste. Today it was low key and peaceful. Just the way I like it. Each time I got in the water, I stretched out my muscles. I stayed for a little over an hour, just long enough to cool off from my workout and replenish my vitamin D.

Before he went to work, mrC cut up a nice watermelon for me. We've been married for nine years today (Happy Anniversary, babe!) and this man understands my love of watermelon. We were supposed to go out to a fancy dinner tonight with views of Victoria Harbour, but duty calls. He owes me one ;)

After lunch the contractors arrived and got to work on the water damage from one of the many typhoons. I stayed out of the way - especially since they'd be hanging out our 20th floor window to do the water seal. Yikes!

Before they arrived my Amazon order was delivered with my very own littleC approved convertor and an air mattress. Now I can use my US hairdryer (which is much better than my China one). We will have two of the three kids visiting us this year for Christmas, but we only have one extra bed. PS - it only took Amazon 10 days to ship this order to me here!

It was a regular calorie day which means I was eating to hit my macros: 50% carbs, 30% fats, 20% proteins. I didn't break my fast until after the pool. Turkey roll-ups and watermelon for lunch, protein bar snack, and I was in the mood for eggs and ham for dinner. Anyone else like having breakfast for dinner?

One of my non-guilty pleasures is diet Mt. Dew. I have only found it in Hong Kong twice and one of those times was right after we returned from our recent US/Budapest trip. Today my beverage enjoyment came to an end.

Do you celebrate anniversaries?
What is your (non)guilty pleasure?

Today I’m linking up with Susie and Rachel and Debbie and Lora for the Running Coaches' Corner and I'm linking up with Annmarie, Nicole and Jen for Wild Workout Wednesday!!

Strength Training at Bodypump

I'm battling a terrible case of jet lag since returning from our amazing Cape Cod summer vacay (recap here), but I finally took the plunge and signed up for a Bodystep class. Turns out I was the only one. Summer in Hong Kong means that every is doing what we just did ---> taking a holiday.

Instead of not taking a class at all, I accepted the offer to be put into the Bodypump class.

Admittedly, I was a little nervous about going to Bodypump because it has been awhile, but it was a nice fit for my carb cycling workouts. 

Regular calorie day - the workout 

Warm-up - It was a nice morning, so I walked to the HIT Room. I went in knowing that I was going to be sore after this workout, so I thought it was the perfect time to wear the new workout tank that the kids gave me. I couldn't find it on the website, but I found this one that is just as good.

Strength training - On the weekly workout plan (that I'm sort of jumping into), day 3 is legs, triceps, shoulders and day 4 is back, biceps, abs. Bodypump turned out to be a great option because we did all that and more. 

It was a tough workout for me. Not only because I haven't strength trained like this in months, but I also felt lightheaded toward the end of the class. I don't know what caused it: jet lag, dehydration, empty fuel tank (I did the class fasted), the heat? It was semi-scary. 

Cool down - mrC met me after class and we walked to the Siena Club pool. I let the pool water cool my body down for an hour before heading home.

Regular calorie day - the meals

broke fast around 12:30 - scrambled eggs with ham, pb&j apple cinnamon rice cakes  (we smuggled them in our carry-on from the US ;) and watermelon.

lunch - frozen berry protein smoothie and pb&j apple cinnamon rice cakes. PS - I'm currently reading The Husband's Secret on my Kindle app and it is soooo good. 

Dinner - took mrC out to dinner to MooFish for his yearly big day ---> fettuccini carbonara with chicken plus a couple of strawberry daiquiris :)

Happy birthday mrC! 

I highly recommend this racerback cami from JCrew Factory 

Are you taking a vacation this summer?

Ever get lightheaded during a workout?

Do you prefer going out or staying home for birthday dinner?

For more info about the FASTer Way To Fat Loss program, use my link to join and start carb cycling with me! Click here.

Workout Recap - Mixing It Up

I remember when the only exercise I did was run. This week I did something different every single day. Not on purpose. It just happened that way, but I think it's a good thing. Keeps my body on its toes, so to speak. Plus my focus has started to shift back to the high intensity calorie burning workouts and scheduling them whenever I can.

Monday - Tried bootcamp. It was so hard that I thought I might vomit 🤢 a couple of times. I was thrilled to see how many calories I burned for the hard work I did ---> running, push-ups, mountain climbers, squats, carrying a tire, pushing a tire, pulling a tire, walking lunges, reverse crunches, planks, elevated up-downs, kettle bell swings, kb squats, kb lunges, jumped rope, power press with sand bag, burpees, power lunges, triceps dips, squat press...WHAT didn't we do?? And, the whole class was done outside. I loved that!  

Tuesday - I woke up feeling a little tight from bootcamp, so I used Revolution Yoga day 11 (I'm REALLY behind on that challenge) to loosen things up. I'm so happy that my heel is better and yoga is even back on the table because I need to regain the flexibility I lost, especially in my hamstrings.

Wednesday - mrC and I went to Bodypump in the morning and then took a quick bike ride to get air in his tires. The ride wasn't far, but there's a big hill and we live on the top of it! This was my first ride in a long time and I had to stop and walk the hill. This got me thinking that I should maybe try to ride my bike at least once a week.

Thursday - REST ---> made protein bars for my hike on Friday.

Friday - Joined the AWA hike to Cheung Chau, another one of Hong Kong's 200 islands. I'm already eager to go back with mrC because there was so much to see and it was beautiful. Also, we had lunch at one of the waterfront restaurants and I had some really, really good sweet and sour pineapple chicken.

Saturday - I decided to do some low impact cardio for my low carb workout. I mixed it up at the fitness center while mrC was at Bodypump.

Sunday - It was #sundayrunday again!! We increased the walking WU to avoid running down hill at the beginning (my knee feels funny on down hills) and added a little out and back on the promenade. I still ran using 30:20 intervals, and finished with a solid one minute run for a total of 2.07 miles.

#tunnelselfie

Do you mix up your workouts or stick to the same exercise usually?
What's your go-to sore muscle reliever?
Favorite low impact cardio?

Last Week's Workouts - On a High Note

What can I say about last week? It was a blend of fitness and social activities. This is my favorite way to live. In moderation. Enjoying life but also keeping healthy. My workouts were relaxing and intense, but surprisingly I didn't hike at all! The week ended on a really high note though.

Monday - I finally got my yoga mat back out after more than a week of slacking on my challenge. It was a powerful workout but the reclined cow pose gave me an awesome stretch in my glutes at the end. I might like it better than pigeon pose.

Tuesday - I headed to Central for a Feng Shui workshop (which was super interesting!) and then ran some errands. I was fasting, so I let my walking around be my fitness for the day.

Wednesday - Got in a good strength session at Bodypump. I'm slowly increasing my weights and learning it's a fine line sometimes between too heavy or too light.

Thursday - Started the day with a chill and thoughtful yoga session and then explored the popular Chinese New Year Flower Market at Victoria Park.

Friday - My favorite workout of the week was Step class because ---> look at those calories burned! This class is an updated version of the step aerobics I did back in the 90s at the YMCA. We still do those basic step moves, but there's also a round of circuit training. I'm so happy that my knee does ok during this workout because it feels so good to work that hard.

Saturday - 1000 reps (yes, 1000!!) at Bodypump. Got that bit of information at the start of class.

Sunday - For months I've been enviously watching runners in my neighborhood and wishing I could join them like I used to. Today I took my interval run to the streets and LOVED feeling like I'm back in the game. I ran for 22 minutes - 30 seconds running and 20 seconds walking. The last half mile or so was a good uphill climb too. Total = 1.70 miles. 

How did your week start and end?
What was your high note?

Workout Recap - Going Hard-Core

Going hard core sounds dramatic. It might imply extremism or craziness. It actually describes anyone who is dedicated, committed, active. Someone like me and you. This week I was all hard core in hiking, fitness, and experiencing Hong Kong.

Here's a closer look:

Monday - My SWIC hiking friends have created a Hard Core Hikers group and decided to work on hiking all 78km of the Wilson Trail here in Hong Kong. We hiked the first two stages (recap coming eventually) ---> about 11.4km and the equivalent of climbing 284 flights. My legs were SORE!

Tuesday - I like to keep busy on my fast day, so mrC and I went on a quick trip to Central and did a bit of walking around. Then I decided to do some online window shopping because I'm not loving my hiking shoes after all and I need a new pair of good walking around shoes. I really like these Adidas trail shoes (below), but I also like these, these, and these (more for running/workouts though). I also like slip-ons like these, these, these, and these. I also have my eye on this North Face backpack for women and this cute everyday bag from Sherpani. My wishlist is pretty long, right?

Wednesday - I started the day with some Bodypump. It wasn't my best day (my legs were still sore from my big hike), but I pushed through.

Thursday - I met up with my Foon Ying group in Central where we learned some great tips about shops/restaurants and how to get around on the elevated walkways ---> they're like a maze but can keep you out of the street traffic.

Friday - I did a bit of walking on a historical tour of Kowloon City with AWA and saw remnants of an old walled city. It's amazing to see old and new like that.

Saturday - An early session of Bodypump got my day started. It was a better workout and I got some great form tips from the instructor during and after class. I'm super excited to be keeping up with my twice a week goal.

Sunday - This week I increased my intervals to 25 seconds run: 20 seconds walk. I'm feeling good but still planning to make my progression a slow one. It might only be a mile, but it's my pain-free mile!

In what areas do you consider yourself hard-core?
What's on your shopping wishlist?

My Weekly Workout Recap - Moderation

Last week I made a valiant effort to not revert to my old bad fitness habit of overdoing it and pushing my body too hard. What I really mean is that I did not keep up with my daily yoga challenge, haha! For some reason after Monday, I just went into yoga resist mode, which is really odd since I was enjoying it so much the week before.

It happens. My body was obviously telling me something and I listened. Everything in moderation, I say.

Here's a closer look at my week:

Monday - I enjoyed a slow paced yoga session, literally. It was all about relaxing. Then I went to Bodypump. These workouts are so polar opposite of each other. Yoga is all calm, serene and quiet. Bodypump is fierce, fast, and loud. I love having both in my fitness lineup.

Tuesday - On Tuesdays I FAST. I thought it was a good idea to skip yoga in the morning, so I wouldn't get hungry. Instead I walked to the salon to get my nails done and then made protein bars and broke my fast. I never did do my yoga like I thought I would.

Wednesday - I met up with the AWA hiking group for a day on Lamma Island. I had an early start and once again planned to do some yoga in the evening, but I have a terrible time working out at night anymore.

Thursday - I spent the morning at Foon Ying, an AWA event series designed to introduce new members and help us adjust to living in Hong Kong through group activities around the city. Foon Ying means welcome in Caontonese. Since it was a low calorie day, my workout was just the easy walking I did around Central.

Friday - I went to my first Step class at the HIT Room. TBT to step aerobics at the YMCA with a modern twist = serious calorie burn. It was fast, it was hard, and I loved it. Can't wait to do it again!

Saturday - mrC and I went to the Bodypump 100 launch. Every three months a new workout is released to keep the class fresh and challenging. This was the 100th release. That's pretty cool.

Sunday - It was chilly and even drizzling a little, but I was looking forward to another interval run. I did the same 20 intervals as last week and my knee felt ok again. I'm keeping my fingers crossed that painfree running stays in my future.

My daily yoga emails are weighing down my inbox. I know it shouldn't bother me but it does. I'm hoping to catch up on my yoga sessions this week. It will feel good mentally and physically to find my way back to the mat.


What have you put off that you hope to get back to?
Do you take step classes?

Workout Recap: Revolution and Empowerment

I'm pretty excited about my first week of fitness in 2017.

I started a new 31-day yoga challenge, kept up with my strength and cardio, and had my first run in months! mrC and I did a couple of workouts together and went on a pretty big hike with the Hong Kong Hikers group.

I'd say this year is starting off on a seriously positive note!

Here's a closer look at my workouts from last week:

Monday - I officially started the Yoga Revolution challenge and it felt amazing to be back on my mat. My heel is finally feeling better and my muscles are so happy. I love that the challenge is about our own revolution ---> our own story and what we make it. I'm excited to see how I feel (emotionally and physically) at the end of 31 days. mrC and I also went to Bodypump where we pumped and pumped and pumped some more.

Tuesday - It was a fast day, so my yoga session in the morning was the perfect way to start the day. It's small poses (like below) that make my muscles so happy especially since I'm doing Bodypump twice a week now.

Wednesday - My osteopath recommended that I work on strengthening up my quad muscles and specifically my VMO. After a yoga session at home, I did some cardio on the elliptical and then hit the leg extension machine at the fitness center. The goal is to use light weight and build the VMO with reps. My knee doesn't really like this exercise though, so I'm not sure how this will play out.

Thursday - It was another yoga and Bodypump combo day. There were only two other participants in class and it was so nice to have so much room to do all those reps. 800 reps.

Friday - After a session of morning yoga, mrC and I joined the Hong Kong Hikers group for the first time and hiked Sunset Peak on Lantau Island. This is Hong Kong's third highest peak! It was a serious climb. It was warm. It was awesome! I'll have a full recap soon.

Saturday - Normally I do a sprint workout on Saturday, but after the hike (and a busy fitness week) I listened to my body and took the day off. I used my yoga revolution session to stretch my tired muscles and then enjoyed a nice quiet day.

Sunday - My body was pretty happy with the rest it got, so after my morning yoga I ventured out for an interval run for the first time in months! I ran/walked 20 second intervals 20 times and it was AWESOME!!! I'm working with my osteopath and listening to my body, so this is a slow process like my rehab days. If it gets me going for a couple of miles a couple times a week, I'll take it!

Sidenote: I absolutely love this new high neck tank and see more in my future!

After a week of #yogarevolution and then writing this recap, it all seemed to be connected. I really started thinking about my theme for 2017. What makes me feel empowered? In what ways am I inspired to be empowered? How do I empower myself?

It used to always be about the external stuff...competing with others, fitting in with others, keeping up with everyone else. That's where I used to find my confidence, a measured confidence. Nowadays, I'm finding it's more about accepting where I am right now and being ok with what I can do right now. It's about celebrating myself for my own victories and courage, and strength. Not measured against anyone else. Just me.

What about you?

What makes you feel empowered? In what ways are you inspired to be empowered? How do you empower yourself?