Showing posts with label DBHKSUP. Show all posts
Showing posts with label DBHKSUP. Show all posts

Tuesday, August 1, 2017

Intense Circuits and Magazine Covers!

Since I didn't pass out while doing a portion of my workout outside yesterday, I thought I would do it again today. I knew it was going to be warm. The weather has been nothing less than intense here lately. However, I was hoping to find some amount of relief from a breeze because I was going to do my workout right outside our building at the windiest spot in Discovery Bay.

Except today there was no breeze. At all. mrC joined me and as soon as we stepped outside, it was like we walked into a sauna. We decided to tough it out. Behind our building is a play area with some benches. It's next to what can best be described as a side street although it's mainly used by golf carts.

The FWTFL workout was basically three parts:

Part 1 - HIIT circuit: four exercises (burpees, jump squats, push-ups and mountain climbers with a twist) broken up by 30 seconds runs repeated 3-5 times. We used the benches to do the exercises and then ran the 30 second runs on the street. It really worked out perfectly ---> minus that whole no breeze thing. We did three rounds and called it.

Part 2 - Ab circuit on steroids: 5 sets of weighted Russian twists, 5 sets of ab bicycles, and 4 sets of leg raises. We went inside for this part because I cannot lay down outside on the dirty ground. I was literally sweating from every body part including my knees! This part was tough and I wondered if I would make it through. I said something to mrC and he replied, "two more sets." And that kept me going.

Part 3 - The cool down: low intensity cardio. We went back outside for a walk. We ended up walking a mile loop. There still wasn't a breeze to speak of, but it felt good to be outside moving slowly. We practically had the streets to ourselves except for the occasional dog walker and one guy whizzing by us on his bike.

All of my workout gear was completely soaked in sweat when we stopped including my cute tropical shorts from GAP. I was less than thrilled that the windiest spot on DB wasn't windy at all. But, just like yesterday, it felt good to finish a tough workout. Tough by design and tough because of the heat.

In other news, the magazine article about the DB Ladies SUP group came out. It's a great article, but I didn't expect to see myself displayed on the cover! It's very weird to walk past this magazine stand at the entrance to our building and see myself.

We made the crazy decision to go out in the afternoon heat to pick up mrC's dry cleaning. A short walk to the plaza had us dripping in sweat and seeking refuge in the grocery. Ironically if you stay inside too long, you'll freeze by air conditioning. We had some time to kill before an unexpected appointment for a quick checkup with the doctor and there was finally a breeze blowing, so we relaxed at the plaza tables.

Low carb day 2 - the meals

Broke fast around 11:00 - I was hungrier today than yesterday.

Lunch - I have to admit, it was hard to resist adding Swiss cheese to my roll-ups.

Dinner - a little leftovers from last night plus a big salad

Do you ever use outdoor public areas for your workouts (besides running)?
What words motivate you to keep going during a tough workout?
Ever been on or in a magazine?

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

Sunday, June 18, 2017

Wrapping Up FWTFL Week 3 (with Weekend Workouts)

We've literally been living under our umbrellas for the past few days, but I haven't let that stop my motivation. I did change things up a little bit, but it's my workout and I have to make it work for me.

Lorna Jane tank (similar here)

Here's a look at my workouts this week:

Monday - Took my sprints and HIIT workout outside for my last sunny day workout.

Tuesday - Active rest day

Wednesday - Learned about strength training with Supersets

Thursday - Another training day at the gym. I think I'm becoming a gym rat.

Friday - My Bodystep instructor returned from Oz, so I took my speed burst workout to The Hit Room.

Saturday - Regular Calorie Day - Leg Day - the workout 

I started the day with a trip to the beach for a pre-arranged meet up of the Discovery Bay Ladies SUP group. Four of us braved the rain to participate in an upcoming local magazine article.

I usually SUP in my bathing suit, but the rainy weather had me in a normal Chi tank and Costa shorts. One of the ladies wears full coverage rash guard, wetsuit like gear so she won't get stung by jellies if she falls in the water.

Warm up - I was over the rain, so I looked up the at-home workout for the day. My warm-up consisted of me digging out the free weights, getting out my yoga mat, and that's it.

Strength training - It was leg day: squats, deadlifts, lunges, step-ups, calf raises. 4 sets of 12-15 reps. Plus FINISHERS - curtsey lunges, side lunge with squat, jump squats, jump lunges. 40 reps. Repeat ---> I did not repeat. This was one of those calls I have to make to keep my knee happy.

It sucks that I have to limit my workouts on one of the larger muscle groups, but I do. The old me would push through and finish the workout exactly as it's written. I would pressure myself to not quit because a leg workout burns a lot more fat calories than an arm workout. But then I would be out of commission for a couple of days with knee pain. I've learned to modify my workouts so that they work for me and be ok with that.

Sunday - low calorie day - active recovery - the workout

Warm up - For once it wasn't raining so we were able to walk to the fitness center. mrC had a strength training day and I tagged along.

Slow paced run - I chose to do the interval progression run today. It looks like this: 1 minute walk, 1 minute run, 2 minute walk, 2 minute run, 3 minute walk, 3 minute run, 4 minute walk, 4 minute run, 5 minute walk, 5 minute run. At the end, I was almost to a 5K, so I repeated the 5 minute run. 

I admit that the longer walk breaks were HARD! I've gotten used to my one minute recovery intervals, but I stayed focused on the goal of low intensity and keeping my heart rate in the fat burning zone. PS - I'm falling more in love with my Mizunos every time I run in them. Have you read my review?

Bonus - I tossed in a couple sets on the adductor machine because my inner thighs are nice and flabby. I'm hoping the use of the machine will supplement the leg day exercises.

Cool down - I did some stretching on the stretch machine. If you've never used the stretch machine at the gym, I highly recommend it. It looks like this one on Amazon. I don't have a lot of experience, but it made getting a really good stretch of my hamstrings, glutes, and quads so easy. I did not use heavy weight during my leg workout yesterday, but I was feeling the results of the high repetitions.

Regular calorie day - the meals

Broke fast at about 11 - 2 scrambled eggs with ham, gluten free pancakes, red grapes, and orange juice

Lunch - 3 turkey roll ups and microwave popcorn

Dinner - Buffalo chicken quinoa and green beans

Snack - mini YPP

Low calorie day - the meals

Broke fast at 11 - 2.5 scrambled eggs with ham, one PB&J rice cake and red grapes

Lunch - leftover buffalo chicken quinoa and green beans

Dinner - leftover buffalo chicken quinoa ---> it's THAT good! (recipe here)

How was your week?

Linking up with Tricia and Holly for the Weekly Wrap!

Sunday, April 30, 2017

5 Lessons from SUP and Pier Volunteering

Today was all about sunshine, the beach and stand up paddle boarding! First I got to meet two more ladies from the Discovery Bay Ladies SUP Group. This was the first time the sun was actually shining during SUP and it was absolutely perfect.

I'm still working on my SUP skills and with the help of my fellow group members, I learned a few things out on the water today.

1. Keep your paddle in the water - this is like having an extra leg down for balance and was a game changer for my confidence.

2. Face the wake head on - the wake is affected by the ferries coming and going, the wind, and the normal sea vessel traffic out in the bay. Turning into the waves makes a huge difference.

3. Bend your knees for stability - The slight bend relaxes my legs making it easier to go with the flow of the water under my board.

4. Straighten arms and paddle with your core - I can paddle so much faster when I use the proper form and my arms stopped getting tired.

5. Reapply sunscreen to your feet - so no one actually told me this (I should've known myself), but I learned the hard way today after my feet and toes got sunburned.

After the SUP group time ended, mrC and I continued paddling together (I'm so glad he has an iSUP board now too). We went out and back a few times with rests on the beach in between. Our friends joined us a little later and we enjoyed the sunshine and good conversation until lunch time.

Today was just as good as yesterday. It was pier volunteer time for another US naval ship that came into Hong Kong for some liberty. This ship was much smaller and able to be pierside which allowed us to see things up close.

Just like the last time, our job was to support the sailors by handing out maps, providing information on leisure activities, shopping, dining and helping to get them on their way in the right direction.

mrC was in town this time and volunteered too.

After our shift, we had lunch at Little Creatures in Kennedy Town. We patronize them because they give us loads of free beer coupons to give to the troops. And, the food is really good. Their pizza sauce reminds me of home.

We also took advantage of being in Central to do a bit of shopping. mrC picked out some tennis rackets and I picked out some new Skechers - mrC's first pair (Equalizer - Coast to Coast), my second (Go Walk Sport Rush Walking).

Do you have any SUP skills I should know about?
Ever been on a naval ship?
Are you a Skechers fan?