This is my second post in the What is FASTer Way to Fat Loss®? series. Last time I discussed online bootcamps. Today I want to talk about one of strategies we practice.
FASTer Way to Fat Loss® - Carb Cycling
Carb cycling is when we alter our carb intake to prevent stalls in fat loss and keep our metabolism revved up.
We alter our carb intake by cycling low carb days and regular carb days. Low carb days mean we restrict our carb intake. Regular carb days are the days we get the recommended 50% of our diet from carbs.
The cycle encourages the body to burn fat instead of sugar but prevents your energy levels from dropping. Natural fat burning can occur on low carb days because the body is forced to reach into fat stores for energy. When carbs are reintroduced, the body refuels and rebuilds its energy stores. The carbs are then used to promote the growth of lean fat burning muscles.
Carb cycling works for everyone, but especially women and men who have been eating clean, eating healthy, but have hit a plateau. Cycling carbs gives all the benefits of a low carb diet without risking burn out or malfunctioning of our thyroid.
Carb cycling is a cutting edge strategy used in the FASTer Way to Fat Loss® program. As a coach, I can teach you how to strategically pair your workouts to see the best results.
Learn more about my next round here.
Coming up, I will discuss the elements of intermittent fasting and how it used in the FASTer Way to Fat Loss® program.
Showing posts with label carbcycling. Show all posts
Showing posts with label carbcycling. Show all posts
Thursday, January 10, 2019
Sunday, November 25, 2018
Are You A Sugar Burner or Fat Burner?
If someone asked you which you would rather be, a sugar burner or a fat burner, I think most of us would answer, fat burner. Especially if you are trying to lose fat.
Being a sugar burner means exactly that. Your primary source of fuel is glucose, which means your body has absolutely no reason to reach into your fat stores for energy. Your body is perfectly content to run on a steady supply of carbs that you are providing.
How do you know if you are a sugar burner? Ask yourself these questions:
1. Are you hungry shortly after eating?
2. Do you experience large swings in energy levels from high to low?
3. Do you have a craving for carbs and sugar in every meal?
4. Are you struggling to lose belly fat?
When you are a sugar burner consuming a high carb diet, your blood sugar increases forcing your body to produce more insulin. That insulin spike blocks the appetite control hormone leptin which prevents your brain from getting the signal that you are full. This creates an unhealthy cycle that leaves most people feeling continuously hungry, over-weight and in danger for developing heart disease, type 2 diabetes and other inflammatory problems.
The goal is to be a fat burner: to train your body to burn fat for fuel by eating the right amount of carbs, protein and healthy fats.
When you are a fat burner, your body still burns the food you consume for fuel, but then it turns to fat stores for the rest. Using fat stores for energy means that your body can go for 6-8 hours without feeling hungry, you will lose fat and feel an increase in energy.
Fat burners still consume carbs, but they do it at the right time and for the right reasons. Intermittent fasting helps the process of becoming a fat burner because you aren’t giving your body a steady stream of glucose and your insulin levels remain low. Fat burners who carb cycle don’t experience energy crashes and are able to listen to the body’s hunger signs.
Pro fat burners pair intermittent fasting and carb cycling with the right workouts to increase the body’s fat burning process and build lean muscle. The more muscle you have, they higher your metabolism and the more fat your body burns naturally.
If you answered yes to any of the questions I asked earlier, you can turn your body into a fat burner by joining my next round of FASTer Way to Fat Loss®. I will show you how to burn fat and get fit fast through straightforward nutrition and strategic workouts. Details and sign-up information here.
Tuesday, November 20, 2018
How and Why You Should Eat Your Carbs!!
Hey everyone! It’s our second low carb day in the FASTer Way to Fat Loss® community which means tomorrow we will be cycling carbs back into our meals. And a lot of people will be excited about that, but they will still struggle to hit their carb goals.
Today I want to share some ideas about how to hit your carb goals and why it is so important.
When we start tracking our food using a food log like MyFitnessPal, we learn that we have probably not been eating enough carbs on a regular basis for a long time. When we start trying to consume the right amount of the right kind of carbs, it’s not easy! Some days it feels impossible!
So first, I want to share some ideas that I use that can help you reach your carb goals on regular macro and low macro days:
1. Plan ahead. Plan your meals in advance to make sure they have all the macronutrients included but especially your carbs if you are having trouble reaching your daily goal.
2. When you plan, include starchy veggies like sweet potatoes, corn, butternut squash, in your meal planning. Starchy veggies have more carb content than non-starchy veggies.
3. Also, think about adding whole grains like oats, rice, quinoa, whole grain breads, wraps and pasta.These are great options to help you hit your carb goals because they are also rich in fiber which is super good for our digestive process.
4. Eat all the fruit – I save my fruit for regular macros days. I have it in my smoothies, I use it for my snacks.
5. Finally, I keep cold pressed juices that are fruit and veggie based on hand for the days when I need more carbs, but am just not hungry. Or the days where my original meal plan didn’t happen because we got in late or I didn’t have time to get to the grocery. I find that drinking my carbs is a little easier sometimes.
In the FASTer Way to Fat Loss® community we do not eliminate carbs because we know how important they are to our bodies. We know it is important to consume the right amount of carbs which is why we carb cycle.
Here’s what happens when we don’t eat enough carbs:
1. We have super low energy. We feel exhausted, we hit the wall. Not because we have been super busy or just ran a marathon, but because we’ve run out of fuel and feel like we need a nap half way through our day.
2. We might experience what it known as carb flu – not an actual flu, but similar symptoms like headaches, foggy brain and dizziness. Carbs are important for our brain power!
3. We could create an unhealthy gut and poor digestion because often times when we are low on carbs, we are also low on fiber. This causes bloating, constipation. Carbs with high fiber content also help the healthy bacteria in our guts absorb and process the micronutrients in our body.
4. Being low on carbs can put you in a bad mood. You know the word, hangry? Carbs help produce serotonin, the feel-good brain chemical.
5.You could even develop bad breath! This is caused when the body enters the state of ketosis, chemicals are released when the body burns proteins and fats which cause bad breath. This happens when you eat a low carb diet on a regular basis.
I hope this information was helpful to you! Let me know by leaving a comment and telling me what your favorite carb is!
If you are interested in the FASTer Way to Fat Loss® program, click here for more information and to download a FREE guide. My next round starts DEC 31!
Saturday, November 3, 2018
Low Carb Meal Planning Made Easy
It’s an exciting day for me. I have clients finishing up their first round of FASTer Way to Fat Loss® and getting ready to send me their final results. I CANNOT wait to CELEBRATE their success!
I also have a new group starting TOMORROW who are ready to THRIVE through the holidays and CRUSH their health and wellness goals.
I do still have a few spots remaining -> so if you are thinking about joining I would jump on that registration right away and get your spot!
Today I want to talk a little about carb cycling (one of the strategies that we use in the FASTer Way to Fat Loss® program) and how to make meal planning easier if you are just getting started.
For those that are unfamiliar with carb cycling, it is simply an intentional variation of carbohydrate intake. Some days you’re eating fewer carbs and some days you’re eating more.
For anyone who is new to carb cycling, it can feel a little overwhelming when you start thinking about meal planning. But it doesn’t have to be.
Here are a couple of tips for making meal planning easier if you are carb cycling:
1. Always plan your meal around lean protein and healthy veggies and fats. If you focus on these things, you won’t miss the carbs on low carb days and you can easily add them in on regular macro days when your carb intake is higher.
For dinner your main meal plan could be grilled chicken and veggies. This is
all you need on a low carb day. On a regular macro day (when your carb intake is higher)
you could add rice, a baked potato, quinoa.
For breakfast your main meal could be bacon and eggs. Then on regular macro day you can add in the carbs with hash browns, toast, pancakes.
For lunch your main could be turkey rollups and carrots. For higher carb days add the bread and some fruit.
2. Take your favorite meals and do a low carb swap. This means that you are going to take away the high carb item and replace it with a low carb item.
Instead of mashed potatoes, make mashed cauliflower – again you can do this yourself or find a pre-made option in the grocery.
Spaghetti – everyone loves spaghetti. Make it low carb by replacing the pasta with zucchini noodles!
Breakfast toast - replace it with a low carb plain rice cake and choose low carb toppings like peanut butter or avocado
3. Make your family favorites but offer two simple options: high carb and low carb.
On taco night, serve tortillas and hard shells along with lettuce cups.
For sloppy joe sandwiches or burgers off the grill, serve buns and lettuce wraps.
3. Make your family favorites but offer two simple options: high carb and low carb.
On taco night, serve tortillas and hard shells along with lettuce cups.
For sloppy joe sandwiches or burgers off the grill, serve buns and lettuce wraps.
I hope you found this information helpful. I would love for you to let me know or if you have a question leave it in the comments! You can also check out my Pinterest board for low carb recipes ---> here.
Learn more about carb cycling in my next round of FASTer Way to Fat Loss® and start your journey to a healthier you!
Friday, July 20, 2018
Interval Training in 5 Easy Steps
Interval training is one of my favorite ways to workout. I love the combination of high intensity and low intensity periods used back and forth, back and forth, throughout the workout. In a quick 15-20 minute workout, your body can burn calories more efficiently and continue to burn longer throughout the day.
The key to interval training is push to max effort during the high intensity period (work) and then rest from cardio (but keep moving) during the low intensity period (recovery).
Interval Training in 5 Easy Steps
1) Decide what kind of workout you want to do: What are you in the mood for or what can you do? I'm all about what you can, when you can so I mix things up. There are lots of interval training options like HIIT, Tabata, sprints (run, elliptical, swim), even jumping jacks alone can be your workout. Any type of aerobic workout will work. Pick what works best for you, but at the same time will challenge your body.
2) Plan your intervals: Again, so many options! If you are just beginning, you will want to start with a work to recovery ratio of 1 to 4 which means your recovery will be 4 times longer than your work. For example: 5 seconds work to 20 seconds recovery or 30 seconds work to 2 minutes recovery. As you become fitter, you can adjust the work to recovery ratio so that you spend more time at max effort and less time in recovery ---> 1:3, (intermediate) 1:2, 1:1. 2:1, (advanced) 3:1, 4:1.
3) Warm-up: I highly recommend doing at least 10 minutes of easy warm-up (like walking) before doing high intensity workouts.
4) Use a timer: This will make doing your workout so much easier. Instead of staring at a clock or your watch, download an interval app (this is my favorite) on your phone or look for something like a Gymboss timer.
5) Cool down: A low intensity cool down is just as important as the workout. The longer the cool down the better so the body can metabolize the fat it was using during the workout instead of letting it return to where it came from!
I really began to understand the impact of interval training when I first started carb cycling. FASTer Way to Fat Loss® pairs interval training with low carb days, which forces the body to reach for stored fat as energy (learn more here). I wasn't running at the time, so I did all my interval training workouts on the elliptical or doing HIIT workouts. It's really easy to make interval training work for you.
Do you do interval training?
The key to interval training is push to max effort during the high intensity period (work) and then rest from cardio (but keep moving) during the low intensity period (recovery).
Interval Training in 5 Easy Steps
1) Decide what kind of workout you want to do: What are you in the mood for or what can you do? I'm all about what you can, when you can so I mix things up. There are lots of interval training options like HIIT, Tabata, sprints (run, elliptical, swim), even jumping jacks alone can be your workout. Any type of aerobic workout will work. Pick what works best for you, but at the same time will challenge your body.
2) Plan your intervals: Again, so many options! If you are just beginning, you will want to start with a work to recovery ratio of 1 to 4 which means your recovery will be 4 times longer than your work. For example: 5 seconds work to 20 seconds recovery or 30 seconds work to 2 minutes recovery. As you become fitter, you can adjust the work to recovery ratio so that you spend more time at max effort and less time in recovery ---> 1:3, (intermediate) 1:2, 1:1. 2:1, (advanced) 3:1, 4:1.
3) Warm-up: I highly recommend doing at least 10 minutes of easy warm-up (like walking) before doing high intensity workouts.
4) Use a timer: This will make doing your workout so much easier. Instead of staring at a clock or your watch, download an interval app (this is my favorite) on your phone or look for something like a Gymboss timer.
5) Cool down: A low intensity cool down is just as important as the workout. The longer the cool down the better so the body can metabolize the fat it was using during the workout instead of letting it return to where it came from!
I really began to understand the impact of interval training when I first started carb cycling. FASTer Way to Fat Loss® pairs interval training with low carb days, which forces the body to reach for stored fat as energy (learn more here). I wasn't running at the time, so I did all my interval training workouts on the elliptical or doing HIIT workouts. It's really easy to make interval training work for you.
Do you do interval training?
I'm linking up with Lacey and Meranda and Rachel for the Friday Five 2.0!
Sunday, July 1, 2018
Staying On Track
This post has affiliate links.
It was another good week of carb cycling. mrC and I have been faithfully following the eating schedule and matching workouts from FASTer Way to Fat Loss®. Already we are seeing changes and feeling better. And we are having fun!
Monday and Tuesday were low carb days. I did one sprint swimming workout and one HIIT workout at home. My swimming sprints (25 meter freestyle sprint, 25 meter breaststroke recovery x10) were good. I was able to push myself on the sprints because I was the first one in the only lap lane. My HIIT workout was ok, but I didn't push myself as hard as I could have --> cue goal for next time.
Wednesday, Thursday and Saturday I did strength training. I have to admit that I am really enjoying using weights again. I've been going to the fitness center for these workouts because I need the variety of weights equipment and I'm trying to go heavy on leg day. It's still a learning process to figure what is too light versus too heavy. At the end of each session I add in a plank workout and on Thursday I swam 300 meters.
Friday and Sunday were active recovery. I did some yoga both days because my body needs that extra stretch session, but we also took our inflatable SUP boards out on Sunday. It was really windy so I got more of a workout than I anticipated, but it was still fun being on the boards.
We lost faith in the scale at the fitness center after getting vastly different readings one week apart. Instead, we decided to purchase a smart scale for home use and found this Mifit for a reasonable price. This smart scale shows more than just our weight. We now also know our body score which includes assessment of body fat, BMI, muscle, water, bone mass and more.
In terms of personal results, I focus mostly on how I feel in my clothes, but I am also a data junkie and like seeing the numbers confirm my progress. It also gives me another challenge to increase my muscle over fat percentage.
It was another good week of carb cycling. mrC and I have been faithfully following the eating schedule and matching workouts from FASTer Way to Fat Loss®. Already we are seeing changes and feeling better. And we are having fun!
Monday and Tuesday were low carb days. I did one sprint swimming workout and one HIIT workout at home. My swimming sprints (25 meter freestyle sprint, 25 meter breaststroke recovery x10) were good. I was able to push myself on the sprints because I was the first one in the only lap lane. My HIIT workout was ok, but I didn't push myself as hard as I could have --> cue goal for next time.
Wednesday, Thursday and Saturday I did strength training. I have to admit that I am really enjoying using weights again. I've been going to the fitness center for these workouts because I need the variety of weights equipment and I'm trying to go heavy on leg day. It's still a learning process to figure what is too light versus too heavy. At the end of each session I add in a plank workout and on Thursday I swam 300 meters.
Friday and Sunday were active recovery. I did some yoga both days because my body needs that extra stretch session, but we also took our inflatable SUP boards out on Sunday. It was really windy so I got more of a workout than I anticipated, but it was still fun being on the boards.
We lost faith in the scale at the fitness center after getting vastly different readings one week apart. Instead, we decided to purchase a smart scale for home use and found this Mifit for a reasonable price. This smart scale shows more than just our weight. We now also know our body score which includes assessment of body fat, BMI, muscle, water, bone mass and more.
In terms of personal results, I focus mostly on how I feel in my clothes, but I am also a data junkie and like seeing the numbers confirm my progress. It also gives me another challenge to increase my muscle over fat percentage.
Sunday, June 24, 2018
Weekly Wrap: Pulling Out the Carb Cycling Playbook
After doing the two week video workout challenge, I realized that I was still missing a couple of important parts: good nutrition and strength training.
So, I have pulled out my carb cycling playbook from FASTer Way to Fat Loss® and been matching my workouts to how I'm eating, tracking my macros and adding strength workouts. (you can see my daily carb cycling activities in my Instagram story if you're interested in what an average day looks like)
Here's a look at how my first week following the plan again went:
Monday - low carb day + speed bursts workout
I did some morning stretches to complete the two week workout plan. Later, mrC and I walked to the pool (just over .50 mile). I came up with my own swim sprint workout: 5 minutes WU, 25 meters freestyle sprint x 25 meters breaststroke recover x 10, 10 minute pool walking CD.
Tuesday - low carb day + speed bursts workout
For the first time in forever, I took my workout to the fitness center. I did sprints on the elliptical: 20:40 seconds work:rest x 20 plus 15 minute cool down. Then I cooled off in the pool.
Wednesday - regular calorie day + strength training
I was back in the fitness center for my strength training because I only have two choices of hand weights at home. Walking ten minutes to the fitness club was the warm-up. I did my favorite dirty dozen arm workout (and coached mrC through it -> he did great) two times and then I did a couple of sets of adductors and abductors. Wrapped things up with a good stretch session.
Thursday - regular calorie day + strength training
Another strength day at the fitness center. Used the 10 minute walk there as the warm-up again and then jumped right into the dirty dozen leg workout. Half way through I realized that the workout is probably better as an at-home workout, so I'll be switching things up next week. Threw in some plank work at the end and swam 250 meters as my cool down.
Friday - low calorie day + active rest day
Happy to say that I will be using these days for yoga along with other acceptable rest day activities (SUP, swimming, walking). I did two Yoga with Adriene videos ---> one for opening hips and heart and another detox flow.
Saturday - regular calorie day + strength training
I did not lose my motivation even though my workout buddy had a trip. I did Leg Day at the fitness center with a roundtrip 1.5 (ish) mile walk there and back. This workout had a perfect combo of weights, machines, and body weight moves. I also added core work at the end.
Sunday - low calorie day + active rest day
I found myself looking forward to starting my day with some yoga. I really enjoy the Yoga with Adriene videos and there are so many to chose from. I like that I can pick one that fits my mood or needs, but my favorite is flow.
SaveSave
So, I have pulled out my carb cycling playbook from FASTer Way to Fat Loss® and been matching my workouts to how I'm eating, tracking my macros and adding strength workouts. (you can see my daily carb cycling activities in my Instagram story if you're interested in what an average day looks like)
Here's a look at how my first week following the plan again went:
Monday - low carb day + speed bursts workout
I did some morning stretches to complete the two week workout plan. Later, mrC and I walked to the pool (just over .50 mile). I came up with my own swim sprint workout: 5 minutes WU, 25 meters freestyle sprint x 25 meters breaststroke recover x 10, 10 minute pool walking CD.
Tuesday - low carb day + speed bursts workout
For the first time in forever, I took my workout to the fitness center. I did sprints on the elliptical: 20:40 seconds work:rest x 20 plus 15 minute cool down. Then I cooled off in the pool.
Wednesday - regular calorie day + strength training
I was back in the fitness center for my strength training because I only have two choices of hand weights at home. Walking ten minutes to the fitness club was the warm-up. I did my favorite dirty dozen arm workout (and coached mrC through it -> he did great) two times and then I did a couple of sets of adductors and abductors. Wrapped things up with a good stretch session.
Thursday - regular calorie day + strength training
Another strength day at the fitness center. Used the 10 minute walk there as the warm-up again and then jumped right into the dirty dozen leg workout. Half way through I realized that the workout is probably better as an at-home workout, so I'll be switching things up next week. Threw in some plank work at the end and swam 250 meters as my cool down.
Friday - low calorie day + active rest day
Happy to say that I will be using these days for yoga along with other acceptable rest day activities (SUP, swimming, walking). I did two Yoga with Adriene videos ---> one for opening hips and heart and another detox flow.
Saturday - regular calorie day + strength training
I did not lose my motivation even though my workout buddy had a trip. I did Leg Day at the fitness center with a roundtrip 1.5 (ish) mile walk there and back. This workout had a perfect combo of weights, machines, and body weight moves. I also added core work at the end.
Sunday - low calorie day + active rest day
I found myself looking forward to starting my day with some yoga. I really enjoy the Yoga with Adriene videos and there are so many to chose from. I like that I can pick one that fits my mood or needs, but my favorite is flow.
Sunday, August 27, 2017
Summer in Hong Kong: heat, humidity, typhoon, repeat.
The summer weather in Hong Kong certainly lived up to its reputation this week. Believe it or not, we were hit by two tropical storms in five days: Severe Typhoon Hato and Severe Tropical Storm Pakhar. Needless to say, my workouts for the week were not the norm.
Monday - The week started off with record-setting high temperatures. That didn't stop me from getting outside for my low carb Tabata workout and it was a good one: jump squats, in and outs, scissor jumps (I did star jacks instead), mountain climbers with a twist and toe taps. I decided to forego my normal Bodystep class because the Tabata workout sounded good on paper. Even in the heat, it felt good to do my workout outside.
Diverging for a minute...I've been meaning to share my FASTer Way to Fat Loss carb cycling results and since I keep forgetting this seemed like a good time to squeeze it in.
My initial six week program ended while we were at Cape Cod, so I took my measurements after doing another two weeks once we were back. Overall, I lost about 6 pounds and a total of 4.25 inches (mostly from my belly, hips, and thighs). I think it is hard to see a difference in the photos (easy to see my bad posture, ha!), but my clothes are definitely looser and my stomach feels flatter (most days). After doing multiple rounds and loving the program, I've continued carb cycling with the FWTFL VIP program which means that every month I get a new set of workouts along with even more interaction and accountability in the VIP online group.
Back to my Monday workout, my second time with the Discovery Run group was a hot one and mrC joined me this time. At 7:45pm the temperature was still 90 degrees with a feels like temp of 104! It did not stop us or the other 38-ish people from showing up to run together. The run was a little short of a 5K (that was ok with me because it was so hot) and it was a different route. I like that they will be switching things up week to week. I wore my favorite tank and shorts from Oiselle and they were soaked when we were done.
Tuesday - I had another laser hair removal appointment in Central which means no sweating for 24-36 hours. I ran some errands and then hung out with mrC in the AC because it was another record breaking hot day.
By the way, we all know how important it is to stay hydrated, not just in the summer when it's hot, but all the time. Hydrant wants to help you stay hydrated. Sign up here for a chance to win a one month supply. Winners will be announced September 1st.
Wednesday - Typhoon Hato came. This was the biggest storm I've experienced in Hong Kong. The winds were so powerful that I could feel the change in pressure and the building sway. I alternated between watching the storm from our 20th floor apartment or the lobby and being worried about it. Thankfully, mrC was home to keep me calm!
Thursday - we walked down the hill to the boat club to get our SUP boards. The cleanup would involve removing the fallen trees and we didn't want to worry about the boards being in the way or getting punctured. We deflated the boards at the beach, rolled them up, and backpacked them up the hill to our apartment.
Friday - the weather was quite nice for a walk in the morning. It was still warm, but the strong breeze and lower humidity made it feel cooler than it had in a long, long time.
In the afternoon, we joined one of the beach cleanups. If you have never done this kind of cleanup before, it is quite a workout! There is lots of squatting, lunging, lifting and dragging.
Saturday - mrC had to work, but I headed to the boat club for some more beach cleanup. The nice thing about this one was the boat club fed us! Again, it was all about squats and lunges. I even double dragged trash bags across the beach once ---> it reminded me of dragging the tire on the rope at Bootcamp.
Sunday - Another day of watching stormy weather out the windows. Pakhar was not as strong as Hato and it was farther away, but the winds were still strong enough to blow a leaf up to our bedroom window on the 20th floor. It's crazy that there is a huge hurricane happening on the other side of the world at the same time. We are praying for you Texas.
It was a wild and wacky week. I am hoping that things will be nice and quiet and normal around here until we leave. We are heading back to the US in a week and I can't wait!
What's the most extreme weather you have run during?
Have you ever had to ride out severe weather?
Monday - The week started off with record-setting high temperatures. That didn't stop me from getting outside for my low carb Tabata workout and it was a good one: jump squats, in and outs, scissor jumps (I did star jacks instead), mountain climbers with a twist and toe taps. I decided to forego my normal Bodystep class because the Tabata workout sounded good on paper. Even in the heat, it felt good to do my workout outside.
Diverging for a minute...I've been meaning to share my FASTer Way to Fat Loss carb cycling results and since I keep forgetting this seemed like a good time to squeeze it in.
My initial six week program ended while we were at Cape Cod, so I took my measurements after doing another two weeks once we were back. Overall, I lost about 6 pounds and a total of 4.25 inches (mostly from my belly, hips, and thighs). I think it is hard to see a difference in the photos (easy to see my bad posture, ha!), but my clothes are definitely looser and my stomach feels flatter (most days). After doing multiple rounds and loving the program, I've continued carb cycling with the FWTFL VIP program which means that every month I get a new set of workouts along with even more interaction and accountability in the VIP online group.
Back to my Monday workout, my second time with the Discovery Run group was a hot one and mrC joined me this time. At 7:45pm the temperature was still 90 degrees with a feels like temp of 104! It did not stop us or the other 38-ish people from showing up to run together. The run was a little short of a 5K (that was ok with me because it was so hot) and it was a different route. I like that they will be switching things up week to week. I wore my favorite tank and shorts from Oiselle and they were soaked when we were done.
Tuesday - I had another laser hair removal appointment in Central which means no sweating for 24-36 hours. I ran some errands and then hung out with mrC in the AC because it was another record breaking hot day.
By the way, we all know how important it is to stay hydrated, not just in the summer when it's hot, but all the time. Hydrant wants to help you stay hydrated. Sign up here for a chance to win a one month supply. Winners will be announced September 1st.
Wednesday - Typhoon Hato came. This was the biggest storm I've experienced in Hong Kong. The winds were so powerful that I could feel the change in pressure and the building sway. I alternated between watching the storm from our 20th floor apartment or the lobby and being worried about it. Thankfully, mrC was home to keep me calm!
I did a little #typhoonyoga to distract myself and that helped a bit in the beginning. It felt good to go through a flow and just let my muscles stretch out and relax. Well, try to, when there's a raging typhoon going on outside.
By late afternoon, the storm had mostly passed, so we took a walk to see if our SUP boards survived. I was expecting to find them blown off the rack. I did not expect to see trees down and boats/canoes upside down and piled up like a mass collision on a highway.
By late afternoon, the storm had mostly passed, so we took a walk to see if our SUP boards survived. I was expecting to find them blown off the rack. I did not expect to see trees down and boats/canoes upside down and piled up like a mass collision on a highway.
Sunday, August 6, 2017
Weekly Wrap - It's Sunny in Hong Kong
We finally had some great weather around here and just in time for the weekend.
Work before play, Saturday was Leg Day! Before heading to the pool to soak up some vitamin D, we hit the fitness center. For my warm-up, I ran for 10 minutes on the treadmill. Normally I would have gone for the mile, but my knee was feeling little wonky, no pain, just off. I used to push through moments like this, but not anymore.
The rest of the workout was the same as last week, except the one-minuters were doubled up and I increased my weights. I could still only do one round of the finishers although this time I did some really slow lunge jumps. No one said they had to be fast, right? I was toast at the end.
One of my favorite things to do after a good and sweaty FASTer Way To Fat Loss workout is relax at the pool. I'm so thankful that our fitness membership gives us access. It's so nice to just change in the locker room and walk outside to this beautiful view. It feels so good to just sit in the water to cool off and then dry in the sun.
We took advantage of the sunny weather again today and took our SUP boards out for a couple of hours. It had been awhile since we had them out. Between rainy days and other workouts in the morning (it is way too hot even for the pool or SUP after lunchtime in my opinion), it just hasn't worked out. Until today. I forget how tall my board really is 10'6". We got our boards on Amazon and brought them to Hong Kong as checked baggage. My exact board is not currently available, but they have this newer version out now.
We paddled out and back and then out again. The second time I went around the corner of the little beach bay area further than I've ever gone before. Then I did a little SUP yoga - my version anyway. It was so peaceful laying there. I could have taken a nap.
After we put our boards away, we walked down to the other end of Tai Pak Beach to check out the Funtastic Summer event that has been set up for the month. For the kids they have big inflatable slides, mini powerboats and a couple of inflatable endurance games (like a mild version of what you would see on Wipeout). For the adults there are deck chairs with umbrellas and a big misting zone. This is provided by the company behind the development of Discovery Bay and it is all free.
The other big highlight of the weekend was making banana protein bars. I mostly make these to have for hiking, but I was in the mood to make them today. I changed the recipe a bit and used almond butter instead of peanut butter. Both ways are good.
Here's how the rest of my week looked:
Monday - Mixing sprints and Tabata
Tuesday - Outdoor HIIT workout
Wednesday - Bodypump ---> and revealing breakthroughs
Thursday - Strength training at-home workout
Friday - Easy run ---> my attempt at a heart rate run
SaveSaveSaveSave
Work before play, Saturday was Leg Day! Before heading to the pool to soak up some vitamin D, we hit the fitness center. For my warm-up, I ran for 10 minutes on the treadmill. Normally I would have gone for the mile, but my knee was feeling little wonky, no pain, just off. I used to push through moments like this, but not anymore.
The rest of the workout was the same as last week, except the one-minuters were doubled up and I increased my weights. I could still only do one round of the finishers although this time I did some really slow lunge jumps. No one said they had to be fast, right? I was toast at the end.
One of my favorite things to do after a good and sweaty FASTer Way To Fat Loss workout is relax at the pool. I'm so thankful that our fitness membership gives us access. It's so nice to just change in the locker room and walk outside to this beautiful view. It feels so good to just sit in the water to cool off and then dry in the sun.
We took advantage of the sunny weather again today and took our SUP boards out for a couple of hours. It had been awhile since we had them out. Between rainy days and other workouts in the morning (it is way too hot even for the pool or SUP after lunchtime in my opinion), it just hasn't worked out. Until today. I forget how tall my board really is 10'6". We got our boards on Amazon and brought them to Hong Kong as checked baggage. My exact board is not currently available, but they have this newer version out now.
We paddled out and back and then out again. The second time I went around the corner of the little beach bay area further than I've ever gone before. Then I did a little SUP yoga - my version anyway. It was so peaceful laying there. I could have taken a nap.
After we put our boards away, we walked down to the other end of Tai Pak Beach to check out the Funtastic Summer event that has been set up for the month. For the kids they have big inflatable slides, mini powerboats and a couple of inflatable endurance games (like a mild version of what you would see on Wipeout). For the adults there are deck chairs with umbrellas and a big misting zone. This is provided by the company behind the development of Discovery Bay and it is all free.
The other big highlight of the weekend was making banana protein bars. I mostly make these to have for hiking, but I was in the mood to make them today. I changed the recipe a bit and used almond butter instead of peanut butter. Both ways are good.
Here's how the rest of my week looked:
Monday - Mixing sprints and Tabata
Tuesday - Outdoor HIIT workout
Wednesday - Bodypump ---> and revealing breakthroughs
Thursday - Strength training at-home workout
Friday - Easy run ---> my attempt at a heart rate run
How was your weekend?
Any big events going on in your neighborhood?
Favorite DIY snack?
Friday, August 4, 2017
That's Not the Fat Burning Zone!
That's what I thought when I looked down at my watch during my run.
This morning I set out to do an easy two mile run. My goal? Stay in my fat burning zone. My zone is between 108 and 126. I don't normally focus on my heart rate during a run, but on FASTer Way to Fat Loss® low calorie days our workout is supposed to be low intensity.
I did my usual loop which starts off with a gradual and mostly down hill but then ends with a giant climb up a hill to get back to our apartment. It was muggy (partly the stormy weather and because it is pretty much always like that here), but there was a small breeze (a little relief is all I need).
It took me a few tries to check my heart rate because I don't know how to work the screen on my watch very well. Turns out two clicks will toggle between apps. I found that out completely by accident. Maybe I should have planned a little better. Anyway, my heart rate was way above my fat burning zone. I made myself slow down, but it stayed too high. Once I hit the hill I knew it was going to stay up there.
Well, I tried. I'm thrilled that I was even able to get out for a run. This is what it looked like before and after. Torrential rain? No thanks.
In the end, I had a good run. Here's why:
1. I liked listening to my playlist on my wireless earphones (available on Amazon) which I hadn't done in a long time. It had been so long that I forgot how to connect the earphones to my phone.
2. My shoes earned another two miles and I'm still very happy with the way my knee feels since I started running in them.
3. No intervals! I totally ran by feel. I took breaks when I needed (or wanted for a photo). Once or twice I stopped to stretch my quad and hamstring because that is what makes my knee happy.
4. I didn't want to die, haha! Sometimes the two mile loop that I ran can feel overwhelmingly hard. There's a tunnel and if there's no breeze, it can feel like an eternity running through it. Then there's the hill at the end. Today it didn't feel that long. I'll be holding onto that for awhile!
5. I did it. It's not easy going out alone when I worry about my knee ALL the time. Add to that, I worry about the weather. Not because I'm afraid of getting wet, but because I'm afraid I will slip and fall and hurt my knee. So getting out there alone is a pretty big deal these days!
I used to stretch in the car on the drive home after a run. Now I'm multitasking in the elevator. We live on the 20th floor, so I have some time to kill. I figured I might as well make the best of it!
Broke fast at 11:15 (while watching the USWNT defeat Japan) - scrambled eggs with ham and PB&J rice cakes.
Lunch - Left over cheesy quinoa and tuna plus a snack bag of Cheez-its
Dinner - shrimp carbonara and green beans!
Do you listen to music when you run/workout?
Strangest place you have ever stretched?
Are you a soccer fan?
This morning I set out to do an easy two mile run. My goal? Stay in my fat burning zone. My zone is between 108 and 126. I don't normally focus on my heart rate during a run, but on FASTer Way to Fat Loss® low calorie days our workout is supposed to be low intensity.
I did my usual loop which starts off with a gradual and mostly down hill but then ends with a giant climb up a hill to get back to our apartment. It was muggy (partly the stormy weather and because it is pretty much always like that here), but there was a small breeze (a little relief is all I need).
It took me a few tries to check my heart rate because I don't know how to work the screen on my watch very well. Turns out two clicks will toggle between apps. I found that out completely by accident. Maybe I should have planned a little better. Anyway, my heart rate was way above my fat burning zone. I made myself slow down, but it stayed too high. Once I hit the hill I knew it was going to stay up there.
Well, I tried. I'm thrilled that I was even able to get out for a run. This is what it looked like before and after. Torrential rain? No thanks.
In the end, I had a good run. Here's why:
1. I liked listening to my playlist on my wireless earphones (available on Amazon) which I hadn't done in a long time. It had been so long that I forgot how to connect the earphones to my phone.
2. My shoes earned another two miles and I'm still very happy with the way my knee feels since I started running in them.
3. No intervals! I totally ran by feel. I took breaks when I needed (or wanted for a photo). Once or twice I stopped to stretch my quad and hamstring because that is what makes my knee happy.
4. I didn't want to die, haha! Sometimes the two mile loop that I ran can feel overwhelmingly hard. There's a tunnel and if there's no breeze, it can feel like an eternity running through it. Then there's the hill at the end. Today it didn't feel that long. I'll be holding onto that for awhile!
5. I did it. It's not easy going out alone when I worry about my knee ALL the time. Add to that, I worry about the weather. Not because I'm afraid of getting wet, but because I'm afraid I will slip and fall and hurt my knee. So getting out there alone is a pretty big deal these days!
I used to stretch in the car on the drive home after a run. Now I'm multitasking in the elevator. We live on the 20th floor, so I have some time to kill. I figured I might as well make the best of it!
Low calorie day - the meals
Broke fast at 11:15 (while watching the USWNT defeat Japan) - scrambled eggs with ham and PB&J rice cakes.
Lunch - Left over cheesy quinoa and tuna plus a snack bag of Cheez-its
Dinner - shrimp carbonara and green beans!
Do you listen to music when you run/workout?
Strangest place you have ever stretched?
Are you a soccer fan?
I'm linking up with Lacey and Meranda and Rachel for the Friday Five 2.0!
Thursday, August 3, 2017
Just One of Those Days (TOL #2)
My usual trip to the fitness center for strength training was scrapped when severe storms passed over Hong Kong. I woke up to the sounds of thunder and lightening echoing off the mountains and multiple alerts hitting my phone. I can do rain, but I don't do storms.
So instead of doing the planned gym workout for the day, I did the FASTer Way at-home version. I love that I have options for my workouts so that I can do what works for me any given day. Even with options, it took me a while to get motivated though.
-I was tired from waking up earlier than usual.
-Our small apartment is not exactly an ideal space for workouts.
-The hand weights we have are not really heavy enough for me anymore.
-There may have been multiple episodes of RHONY playing via Slingbox (available on Amazon)
It was just one of those days. We all have them once in awhile and it's totally ok. Eventually, I put on my workout clothes and got out my gear. We don't have much. A couple of 4kg hand weights that we bought in China.
Today's strength focus was back, biceps, abs and finishers at the end. It actually went ok even with my underweight dumbbells. I was expecting to feel underwhelmed, but it wasn't like that at all. Only couple of exercises felt a little futile. Thinking out loud, even if the first part of the workout had been mediocre, the finishers kicked my butt. As usual.
Regular calorie day - the meals
Broke fast at 11:30 - breakfast while catching up on the Bachelorette!
Lunch -
Dinner -
How do you motivate yourself when you don't feel like working out?
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