Showing posts with label SweatPink. Show all posts
Showing posts with label SweatPink. Show all posts

Sunday, May 28, 2017

Weekly Recap: A Taper Kind of Week

Last week feels like it was a taper type of week. I was gearing up for another carb cycling program, so it felt like I had a little bit of go ahead and eat it now and enjoy it now mentality going on.

The week wasn't a complete wash or anything. I got to work out a lot with mrC, but I felt a bit lazier than usual.


Monday - Back for another 60 minutes of Body Attack Aerobics and killed some major calories.

Tuesday - Just a little foam rolling today.

Wednesday - Took my run indoors after a serious rainstorm.

Thursday - Basically a rest day before heading off to my first Bunco Happy Hour.

Friday - We spent the day in Shenzhen visiting friends and enjoying cheap massages.

Saturday - Great early morning run and some relaxing pool time.

Sunday - Another day at the pool after watching some Dragon Boat races. This time I did some laps.  I did 5 laps in about 10 minutes. I find it hard to pace myself in the pool.



Can you taper when you're not training for anything?

Linking up with Tricia and Holly for the Weekly Wrap!


Tuesday, April 25, 2017

Life Between the Workouts

Yesterday, I started off the week by burning a ton of calories at Bodystep. This was my last class for a few weeks because our instructor is off to Australia (her home) and she is the only one who does Bodystep. I'm going to miss this class while she is gone.


Today, my workout of the day was foam rolling. It still hurts, but I do think I'm making progress. My foam roller is the flat kind. I don't know how anyone uses the type that looks like a torture device.

Here's a look at the rest of my day.

I had a meeting in Central, so I took the ferry over a little early to do some shopping. This is the ferry arriving at the terminal.


Victoria Harbour is full of amphibious traffic of all shapes and sizes. Today I saw a large ship pier-side, several other ferries from the mainland and outlying islands like ours, and a small fishing boat.

Spring weather lately - rainy

I had three items on my shopping list: a dress, a pair of walking shoes, and a blender. I was looking for a new dress to wear to an event tomorrow night. I have a dress, but just thought I would see what was out there. I found this really cute dress at Reiss, but I couldn't convince myself to splurge that much. No new dress for me.


I had just enough time to stop in ECCO before my meeting. I slipped on a pair of the Osans and a few minutes later I walked out wearing them. They are super comfortable.


Work meetings in public places. This is a very normal thing for a lot of people, but in my previous non-expat life, I was confined to my classroom and high school building most days ---> meaning (not counting days I might have slipped outside at lunch for a walk or run) 184 days in the building. This meeting is not for my job, but for a volunteer coordinator position that I am taking over within the American Women's Association to provide support to visiting US Naval Ships.


mrC met me after my meeting and we went to see the chiropractor together. We both needed an adjustment and I've been having a little trouble with my shoulder. The chiropractor thinks I've injured my rotator cuff.

Lulu, the chiropractor's dog likes to keep patients company

After our visit with the chiropractor, we popped into Wing On, a Hong Kong department store, shopped the blenders and found a winner. We've had our current single serve low-power blender for two years and it was time to upgrade. 


On our way to catch the ferry back to Discovery Bay, we grabbed a few things from City Super for a late lunch ---> which we ate on the ferry. I love their crab cakes.


Unpacking at the apartment, I found this spoon taped to a bag of chips. The cashier at City Super must have thought I'd need it for the yogurt I bought. Wasn't that sweet?


For dinner, I made smoothies with the new blender! Wow what a difference a few hundred watts makes. 


In the morning I'm hoping the rain has moved on so that I can get out for a run and meet a friend for some SUP.


Do you ever have work meetings in public places?
Smoothies for dinner? Yes or no?






Sunday, April 23, 2017

My Workout Recap, But First

Today I took a well-deserved rest day. I had a good workout week, so today was all about giving my body a break. I'm linking up with Tricia and Holly again for the Weekly Wrap, but first...


First, I want to tell you about the food we had today.

Hello, gluten free pancakes! mrC and I watched playoff hockey and then had brunch. These Bob's Red Mill pancakes were so good. Even though I would love to eat just carbs, we did have eggs too.


mrC had to run to the airport for a bit, and while he was gone I hit up the foam roller. I've been working this into my daily routine and focusing on rolling slowly to make it count. The slower I roll, the more tight spots I find compared to when I roll too fast. There may have been a few shrieks during today's session.

For linner (or whatever you call late lunch/ early dinner), we made homemade pizza. I found Udi's gluten free pizza crust on my last grocery trip and we still had some LaRosa's pizza sauce left over from my BFF's surprise birthday box. In about 10 minutes we had two personal sized yummy cheese pizzas. I like just cheese, but mrC is already planning the toppings on his next pizza ---> pineapple, mushroom and onion.


If you came for the weekly wrap, here you go:

Monday - I'm going to call this an active rest day. I walked to the plaza for groceries and I cleaned and conditioned our wood floors ---> it felt like a full body workout.

Tuesday - Ran a 5K with longer intervals

Wednesday - Po Toi Island tour with the American Women's Association to celebrate a very important birthday.

Thursday - Core strength workout that you might have seen on Instagram and running errands in the rain.

Friday - Burned off a ton of calories in Bodystep class. It was hot. It was tough, I loved it.

Saturday - A double workout with some hills and a little time on the water.

Sunday - rest day


What toppings do you like on your pizza?
How do you spend your rest days?



Wednesday, February 22, 2017

Interval Running and a Race Entry Giveaway!!

Hello, hello, hello my fellow runners!

I'm happily writing this post because I just finished another interval run and I have a great race entry giveaway for you! (you can skip to the end of the post for giveaway details)


Lately I have been testing my knee a little more, although still slowly, using the walk/run method that my PT introduced to me during my rehab after my last surgery. My method is completely low intensity and focuses on increasing my run time without putting too much strain on my knee.

When I first started doing intervals I was doing one per week along the promenade because it's flat and it looked like this: run 20 seconds, walk 20 seconds, x 20


After a couple of weeks of running that interval without pain during or after, I bumped up the run time and the number of intervals: to 25 to 30 to 40 seconds x 25.

Once I was up to 30 seconds of running, I decided to try running around my neighborhood instead of just back and forth on the promenade. I picked a route that has a gradual downhill because my knee feels funny just walking downhill. I recruited mrC to go with me and we ran a nice easy interval loop together.


Today I added another run day to my schedule. I'm going to see how my knee feels doing two interval runs per week.

It's been so awesome getting out, even if just making little adjustments to the same loop, to see where I live and share #whereIrun with you.


I even had a sunrise run!


It's a far cry from the half marathons I used to run, but I AM RUNNING. That is the most important thing to me right now. And I can follow all my running friends who are running races.

Speaking of races, the good people from the Utah Valley Marathon reached out to me about running their famously scenic race in June.

I would love to run this race for a number of reasons:
1. The Utah Valley Marathon was named a TOP 10 race in America by Runner's World in 2014
2. They are giving out a nice race jacket instead of a shirt in 2017 due to this being the 10 year anniversary
3. It's a super fast downhill course ---> for all you BQ chasers!
4. They have very large race medals

I can't run in any of their events because a) my knee - no more long distance for me and b) I live in Hong Kong now. But they did say that I could share two free race entries with my Running Escapades friends!

There will be TWO WINNERS. Each winner will receive a promo code for a free entry in the 2017 Utah Valley Marathon event of his/her choice. Winners will be randomly selected on March 3, 2017.

To enter the giveaway, all you have to do is leave a comment telling me WHY you want to #runuv (run Utah Valley). 

For extra chances, leave a comment telling me if you shared this post. If you shared more than once, tell me that too.

Did I mention that they have A LOT of events besides the marathon? Run with your kids or run with your dog! Check out the race website for all the details.




Monday, January 9, 2017

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?





Monday, January 2, 2017

Happy New Year Workout Recap

Hello 2017!

First let me get some blogging business out of the way...Congratulations JEN! You are the winner of the Spartan Race giveaway! Please check your inbox for information about your prize.

Ok, back to the weekly recap...

I spent most of 2016 trying to stay active and healthy all the while keeping my fingers crossed that one day my knee will let me return to some sort of running again. I hiked, I did yoga, I rode my bike, I started Bodypump.

I love making new goals and I'm a sucker for making new ones every year (see herehere, and here). One thing I've learned over the years, though is that you don't have to wait until January 1st, or Monday, or next month. Goals can be made anytime and we can start working on them whenever we want.

This year I'm not setting yearly goals, I'm setting a theme. I'm joining the FitApproach #IAmEmpowered campaign. It's about feeling strong and confident and celebrating what makes me, ME! I'll be pushing myself to continue to try new things, go beyond my comfort zone, and try to encourage others to do the same.


Here's my first week of feeling empowered:

Monday - mrC and I hiked. It's a quick hour-ish hike, but the beginning is a serious climb straight up 733 steps. Great cardio and leg workout.


Tuesday - I went to Bodypump. I'm really liking this class and the happy sore I get from it. I ❤️it.

OOTD details here

Wednesday - mrC and I went to Central to run some errands and I was on a mission to find Be-Juiced and break my fast with an acai bowl. Mission accomplished. My toppings ---> peanut butter, strawberries, and granola.


Thursday - I got to the fitness center a little late and it was packed. I wanted some cardio so I used a very techno elliptical for about 15 minutes (it stayed on too hard) and then switched to the rower. It was my first time and I had no idea how to use the settings. I picked JUST ROW and did that for 15 minutes. I burned 100 calories. I think I'm going to like it.


Friday - I was back at Bodypump but I brought a friend. mrC! Looks like I have inspired him to lift some weights.


Saturday - I got to the fitness center early to do my sprints and planks. It was a good workout before the NYE celebrations later.


**I had to share this photo from our NYE party boat on Victoria Harbour. We cruised from DB to Central, had some drinks, had some snacks, had a little dancing and then watched the amazing fireworks over the water. It was a great evening with new friends.


Sunday - After staying up until 2:30, I managed a NYDay walk. We're all allowed a lazy day and mine felt great!

Today - I started the Yoga Revolution challenge because my heel is finally feeling better and Adriene's challenges are awesome. It felt so good to ease back into it and actually do downward dog without my heel firing up.


After yoga I was back for more Bodypump. My goal (haha) is to attend two classes a week, but at least one.



Do you set New Year goals?
What makes you feel empowered?
Did you celebrate NYE?





Sunday, November 27, 2016

The Struggle Is Real: 5 Ways to Overcome Low Motivation

I have goals for myself. Lots of them.

EAT HEALTHY

DO MY WORKOUTS

STRETCH/FOAM ROLL

PLANK EVERYDAY

Simple Hydration bottle on sale here!

My goals might sound familiar to you. And, maybe you struggle to stay motivated too. It's not easy to do everything we want and deal with every day life at the same time. Sometimes I'm too busy. Other times I'm tired. Many times I'm just lazy. The struggle is real.

Here are five things I do to stay on track:

Join challenges - I LOVE challenges! I'm far better at completing my planks or doing yoga if I sign up for a challenge, especially one that is on social media. When I see other people posting about the challenge, it motivates me not to skip the day. I'm never too tired or busy to scroll my Instagram ;)

Plan ahead - food prep saves me from making bad food choices especially when I'm too tired to cook. If I have healthy snack choices at my finger tips, I'm less likely to grab a bag a chips and devour them. Smart Popcorn is my biggest weakness!


Schedule workouts - I literally write it on the calendar. If I plan my workouts like an appointment, chances are greater that I will follow through. I used to schedule running meet ups, now I plan out hikes, SurfSet, sprints.

Do it first - As soon as I wake up, I put on my workout clothes and then I workout before I do anything else. Sometimes my workout is in the living room and sometimes I'm waiting for the gym to open. I'm just more likely to do my workout in the morning.

Reward myself! - Yes! Bribery still works at 45, haha. Seriously though, having something to look forward to helps sometimes. I keep a WISHLIST board on Pinterest so that I can pick something out if I reach my goal.

Today's Workout:

Once again I headed out to the fitness center as soon as it was open and I did another sprint workout on the elliptical.

Sprints - 15x, 20 seconds work, 20 seconds recover ---> ready to bump up my sets to 20!
Planks - 2x, 30 seconds each forearm, right and left sides
Bridges - 30 second hold, 20 single leg lifts x2, 30 second hold

Weekend mornings at the fitness center are peaceful. There are only a couple other people there compared to weekday mornings when almost every machine is taken.

On my way to the fitness center, I made a drop in the letter box. I love mailing Christmas cards. Here in Discovery Bay it is so much easier to send and get mail (hint, hint!!). I don't usually get them out this early, but they have a long way to go to the USA!


Sidenote - another thing I struggle with living here is getting my groceries home (when mrC is working). There's no loading up the car and pulling into the garage anymore. There is a delivery service, like in China, but I haven't set it up yet. So, that means carrying the bag(s). Today I found myself doing some elevator yoga to balance the weight of the bag.



What keeps you motivated?
When do you mail your cards?
Do you use a grocery delivery service?









Wednesday, October 5, 2016

Scenes from our Newport Weekend

I know it's Wednesday, but I still wanted to share a little from our trip to Newport, RI over the weekend. 

It was a little rainy Saturday morning when we crossed over the Pell Bridge into Newport. Crossing that bridge will always bring back fun memories.



We killed some time indoors at the Navy Exchange until the drizzly weather had passed. Wanting to soak up as much of fall as I can before we go back to China, I took mrC to the Newport Harvest Fair. It was the perfect place to pick up some gifts from the arts and crafts vendors while enjoying little tastes of autumn.



After a late lunch/early dinner at The Red Parrot and dessert at Kilwin's, we did the traditional Ten Mile drive and checked out the Newport mansions at night.


On Sunday, instead of going to mass at Chapel of Hope on base (where we were married), we decided to go into town and attend mass at St Mary's. It's a beautiful church. JFK and Jackie were married there, so a lot of people visit. I've walked by MANY times, but this was my first time going inside.







Fun fact ---> mrC and I met in church in Ohio (true story) and pew 42 has special meaning for us. We noticed that we were sitting across the aisle from it during mass.

After church we walked to The Franklin Spa, an old-school diner popular with the locals, for some off the grill breakfast. It's moments like this that make Newport one of my favorite places.



mrC promised to take me to the top of Newport, so we climbed up to the Miantonomi Park Memorial Tower. The 100 foot tower was built in 1929 as a memorial to veterans of WWI and is located on the highest natural point in Newport. The tower is only open twice a year (Memorial Day and Veteran's Day) so we did not get to climb to the observation deck...this time.



On our way out of town, we saw a sign for an Open House and played House Hunters. It was fun to see the inside of the old Victorian and check out the renovations. It was a cute house with a nice front porch, a great deck and backyard, but it wasn't OUR HOUSE. Needless to say, it was easy to drive away and start thinking about our immediate future of apartment hunting in Hong Kong in just a couple of weeks. 



So far this week, I've been sticking to low intensity workouts. After another relaxing weekend, I was just getting the feeling that my body needs a little break. 

Instead of fast paced HIIT workouts, I've been enjoying some restorative yoga sessions. My darn heel is still bugging me, but I can stay on my toes and get through most of the poses without aggravating it.



 And daily walks. Every morning feels colder than the last, but my hilly route still feels amazing when I'm done. I only walk my SIL's dog around the yard when I'm done because she's a loner and not a fan of her furry neighbors. We rocked a little pink for #WearPinkWednesday to support BCA.


PS ---> my new yoga pants are also great for cool morning walks.

Apparently Saturday was National Walk Your Dog Day. I hope all the dogs out there got at least a walk around the yard. I know my favorite dog gets lots of love from the retirement village down the road when he goes on his daily walks with his adoptive family in Hopkinton.

On a walk ~ April 2016

How's your week going?
How was your weekend? (better late than never)
Where did you meet your spouse?
Did you celebrate National Walk Your Dog day?





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