Showing posts with label glutenfree. Show all posts
Showing posts with label glutenfree. Show all posts

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?

Monday, November 28, 2016

Mountain Monday Rewards

I didn't have anything fitness on my calendar today (which goes against my whole motivation plan), but I knew I wanted to do my planks on the window bed after I hung out there with a cup of coffee. Nothing like a fun location with an awesome view to keep you motivated.

Some of my favorite Athleta pieces are on sale 20% off today!

While watching the news and contemplating my fitness options, I saw some messages being exchanged on WeChat between members of my "old" hiking group (full disclosure: I'm still working on establishing a new one) and I realized it was Mountain Monday. Knowing that they were going to be climbing Nanshan made me want to climb to Lookout Point here in DB. So just like that, I headed out for a hike.

On the way up I passed a lady resting (it's a steep climb). Shortly after I took the picture below, she joined me at the top and we chatted. She just moved to Hong Kong and also American. We exchanged information and made plans to meet up for a hike in the future. My reward for hiking was gaining a new friend.

When I got home it seemed like a perfect time for a smoothie. I'm excited that I found my favorite protein powder in the stores here, but I wish I could get it at Amazon prices! I love the taste of my smoothies with the added vanilla flavor.

My front shin muscles were still sore from my extra long hike on Friday, so I went to the spa to get a pedicure and a thirty minute foot massage.

Since going gluten free I haven't really missed bread or pasta too much, but I have missed croutons on my salad. I remember finding some in the US, but it's not as exciting as snagging these babies here. They make me want to have salad for lunch every day!

The AWA Discovery Bay Neighborhood Group hosted a cocktail event at a little bar called Hemingway's at the D'Deck.  It was the type of event where you write your name on a sticker, slap it on your chest and then tell your story multiple times.

It was awesome! I met some really funny and interesting women from Ireland, the UK, Hong Kong...I can't wait until the next event. It's hard for my introverted self to go to these events, so I love when I find the reward was worth it.

How have you been rewarded for your choices lately?
Introvert or extrovert?
Last time you wore a name tag?

Thursday, September 29, 2016

Arms and Abs HIIT, Yoga and a Recipe (just because)

It was arms and abs day yesterday.

This HIIT workout is intense. It is harder for me to do than the leg day workout.

The first circuit is doable. I eventually have to do the push ups from my knees, but I can keep a good pace through the entire 7 minutes. Both times.

Circuit 1 - Push ups, straight leg sit ups, tricep dips, straight leg raises

The second circuit is the killer. I modify the beginning and the end of this one because I cannot do all the reps. Eventually I end up doing 50 mountain climbers (dumping the push up) and I will never be a fan of commandos (aka forearm plank push ups).

Circuit 2 - mountain climbers + push up, toe taps, lay down push ups, commandos

After all the arm work, my yoga video was a blessing. We worked on balance and focused on some core movements. It was a nice complement and a good cool down to the HIIT workout.

What I'm wearing: this tank and Oiselle shorts


Last night's dinner is one of our favorites, so I thought I would share the recipe here on the blog. I used shrimp last night, but often use chicken breast. I also use gluten free pasta.

Shrimp Florentine with Penne Pasta

1 box penne (or farfalle) pasta
16 oz large shrimp
3/4 cup milk
3/4 cup Greek yogurt
1/2 cup parmesan cheese
2 tbsp garlic powder
1 bag baby spinach

Bring a pot of water to boil for the pasta.
In a deep large skillet, combine shrimp, milk, yogurt, parmesan, and garlic. Cook until the sauce is thick and creamy.
Reduce heat and add spinach.
Add the drained pasta once the spinach has wilted.

We tried a new GF pasta and it was really good. More protein, more fiber, but less carbs than regular pasta.

Which is harder for you? arm or leg day?
Favorite way to cool down?
Have you tried Banza

Wednesday, June 1, 2016

The Time I Forgot to Workout and It Was Ok!

Have you ever had one of those days where you have everything planned out perfectly so that you can get everything done and do what you want, but then it doesn't play out that way?

That was me today.

I started with some easy plank flow stretching for the next to last day of the plank challenge. I had time to do my full body workout but decided to do it before dinner (aka my biggest meal on feast days). 

I had an early meet up with the girls to head over to Hong Kong and spend the day at Golden Beach.

After a day in the sun, we stopped at Tuen Mun Town Center to do some quick and dirty (cheap) shopping for some of our favorite things before crossing the border back into China. 

The bus ride across the border, immigration, and two more buses all combined took about an hour to get back to the apartment where mrC had a delicious dinner and flowers (awe!) waiting for me in all my sweaty stickiness. 

It wasn't until after we ate, cleaned up and I was working on this post that I realized I completely forgot to do my feast day full body workout! Big whoops!!

I am so programmed to do my workouts in the morning, that even when I don't do them, my brain thinks I must have because I always do. Honestly, I was ok with it. I didn't jump up and rush to change into workout clothes and get it done. It's one day. I walked A LOT today. I carried over-weight grocery bags across the border of Hong Kong and China. In the 90 degree 94% humidity. It's ok.

Moving on, here's what I ate today


Lunch: packed a bunch of stuff for the beach, but only ate the pb&j rice cake sandwich. 

Dinner: TWO servings of gluten free spaghetti

Dessert: flourless cake (one of my favorite things to get in Hong Kong)

Macros: not enough calories overall, but a good job hitting goals.

What would you have done? Workout or pass?
Do you like the beach?

Saturday, May 14, 2016

3 Ways I Get Motivated in the AM and Feasting

I know it's not always easy to get up early for a workout. When I was working, Saturdays were reserved for those since my weekday workouts were after school.

To help make sure I got myself out the door, I developed a couple tricks to increase my odds of staying motivated.

I pack my gym bag the night before so that no matter how slow I'm moving in the morning, at least that part is ready to go out the door on time.

As soon as I get out of bed, I put on my workout clothes. Even though I might just be enjoying a cup of coffee, I feel ready to go. Eventually.

My favorite way to stay motivated in the morning is to read inspiring blog, Instagram, and Facebook posts. Nothing like seeing what you have been up to all day while I was sleeping in China to get me in the workout mood.

The workout for today was total body strength. The arm exercises are seriously killer for me (except maybe triceps dips) and with a bum knee, I have to modify some of the leg exercises. But I get it done and it feels good.

After breakfast mrC and I rode bikes to do some errands. I got a mani and pedi while he went to the bank. Then we rode to Charlie's, an international grocery here in Shekou, where I scored big. The best find was some granola (you'll see when you check out my lunch), but we got a bunch of goodies there.

What I ate on FEAST day

First, let me say that this was my best food feast day so far. It makes a big difference to feast at home.

Breakfast: banana pancakes, grapes, and coffee
I researched lots of recipes, pulled a little from one and a little from another, and crossed my fingers. They were really, really good. I can't wait until the next feast day to have them again.


1 mashed banana (I did not mind having some lumps)
2 whisked eggs
1/8 tsp baking powder
1/4 vanilla

Combine all ingredients.  The mix is very liquidity. I used approximately 2 tbsp scoops to make smaller pancakes. It was pretty easy to flip them this way. They cooked just like regular pancakes, about 1 minute per side.

The next time I might add some protein powder and see how they taste.

Lunch: leftover quinoa pizza bake and smoothie bowl
I've been thinking about this bowl ever since our weekend in NH with the girls. I just made my regular smoothie then added the toppings. Yum!

Dinner: gluten free spaghetti and meatballs, salad, water
mrC makes really good pasta. I wanted to be hungrier so I could eat more, but by this time I had nearly eaten my daily calories.

Macros: It was the most carbs consumed on feast day and I went over my calories, but not by 50% as is the goal.

It's crazy to think that just a couple of weeks ago, this was my normal day. Everyday. No wonder I wasn't seeing any changes even though I was working out everyday. Learning how to fuel my body has been nothing but positive, except of course, trying to be dairy free :)

How do you get moving for a morning workout?

Wednesday, April 27, 2016

Substitute Hill Workout and Low Carb Day 2

I slept until almost 8:00 which is something I never do, so I must have been tired from running around three different states in the last two weeks.

I sweet talked mrC into going to a gym since it was raining after his work meeting. We ended up at Best Fitness in East Longmeadow after Western New England University (where several of mrC's family members have gone/currently go) insisted that a member be with us in the gym. Well, that doesn't work.

Best Fitness not only accommodated us with a two day pass, but also did so at no charge! We were obviously thrilled and even more thrilled by the facilities. It was huge!

I thought I'd be brave and try to do the sprint workout on the treadmill. My knee did not like even one 10 second sprint. Instead I cranked the incline to the max and alternated every 30 seconds for 10 minutes for a serious hill walking workout. In the future I will stick to the elliptical or bike for sprints.

What I ate on low carb day #2

Breakfast: Scrambled eggs without milk and black coffee
My mother-in-law made them and is such a sweetie for trying to understand what I'm up to.

Lunch: Honey turkey breast slices, celery sticks, classic hummus, and half of a Berried Up To Here smoothie. 
We got the smoothie from My Main Squeeze, a popular juicery and smoothie shop in East Longmeadow. It wasn't my favorite, but I think that was because I used pea protein (to stay dairy free) and I'm used to whey. Ingredients: blueberry, raspberry, strawberry, almond milk, spinach, kale, chia seeds, hemp seeds, pea protein.

Dinner: salmon, asparagus, and baked beans
The best part was that my sister-in-law and niece who are also doing the program joined us for dinner. 

The goal on low carb days is to stay under 50 grams. I was over. Although, if I figure the net carbs, I might have been under 50. It was the fruit smoothie. I guess I will be saving those for other days. 

I'm still learning my way around MFP and I have a lot to learn. For example, I don't understand my macro percentages based on my grams consumed. 

Time to enjoy feast day! I hope I can eat all the calories :)

Tuesday, April 26, 2016

Speed Workout, Low Carbs, and A Dog

I've started a carb cycling, intermittent fasting program and yesterday was a low carb day.

First, I put on some workout clothes and did the scheduled workout: 10 minutes speed work followed by 30 minutes low intensity. I chose to do mine on the elliptical, but part way through I was worried that I was doing it wrong. There are just too many options on those machines and sometimes it feels like I'm not working hard enough. Side note: I tested my new "indoor only" workout shoes that I bought for China. They were a hit even without socks!

We had to say goodbye to the girls, but only for 95 days! Then we will be back for our Cape Cod vacation.

Here's what I ate on my first low carb day:

Breakfast: 3 scrambled eggs, no milk and one cup of black coffee. 
That wasn't too bad.

Lunch: garden salad and Cajun chicken breast, raspberry vinaigrette, water
I've always been a Ranch dressing kind of girl, but the raspberry vinaigrette was tasty

Dinner: salad, balsamic vinaigrette, cauliflower, grilled salmon, and water 
I really wanted to, but I did not eat the extremely yummy looking mashed potatoes!

I'm using My Fitness Pal to track my foods and have my calorie goal set at 1370 since I want lose one pound per week. I was under my goal, but my macros were on target for low carb day.

Yesterday was visit the dog day and it was the best. Booney is still my little lover boy. I loved that we were able to hang out with him and go for a walk. Hard to believe that he has been in my life for 13 years!

What's your favourite low carb food?

Monday, April 25, 2016

Sweet Sunday

We walked to morning Mass. I love when we are able to attend when we are traveling. This church was absolutely stunning inside. If I lived in Portsmouth, I would really enjoy services here.

We were given a walking tour from missD. We saw her office, Prescott Park, and most of downtown. 11,000 steps. 5+ miles. 

She took us to Popovers for lunch (great gluten free options there) and then showed me her favorite place to get essential oils.

I picked up some sport spray for my fitness equipment and peppermint oil. I read a comment from an ultra runner that peppermint oil helps with tendinitis. 

We ordered dinners from the Juicery. The girls and I all got acai bowls. It was my first one. Why haven't I tried these before???

We finished the evening with a trip to UNH to see missG's dorm room (I can't believe she is almost finished with the first year of college!!) and watch her soccer game.

Today we are saying goodbye to girls and then we are visiting some friends before heading back to Springfield. I'm looking forward to seeing this guy the most.

Have a great day!