Showing posts with label mrC. Show all posts
Showing posts with label mrC. Show all posts

Friday, July 21, 2017

Strength Training at Bodypump

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

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

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

Regular calorie day - the workout 


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

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

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


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


Regular calorie day - the meals

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


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


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


Happy birthday mrC! 

I highly recommend this racerback cami from JCrew Factory 


Are you taking a vacation this summer?
Ever get lightheaded during a workout?
Do you prefer going out or staying home for birthday dinner?


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




Monday, May 29, 2017

Speed, HIIT, LISS and Swim

I signed up for another carb cycling intermittent fasting program and we started today.

I say "we" because mrC is doing it too. This time he is in the men's group. Previously he followed along with what I was doing and eating. We were thrilled with the results the first time we did the program a little over a year ago and we're hoping for a repeat performance.

Some rules for the program: do the daily workouts, track your macros using My Fitness Pal and post in the Facebook group, try to be gluten free and dairy free, and have a positive attitude.

Low Carb Day 1 - the workout


Warm Up - We walked about 15 minutes from our apartment to the fitness center.

Speed Bursts - We choose the 4 Cone Drill. Since we don't have cones, we found a space outside the fitness center and made an imaginary square. Sprint, shuffle, backpedal, shuffle. Repeat for 10 minutes.


Circuits: HIIT and ABS - We did these in the fitness center. We made modifications because honestly, these workouts are tough! We could only do 20 out of 40 in and out back kicks and we only did the HIIT circuit 2 times instead of three. The fitness center does not have an ab machine, so we had to modify the ab machine set to crunches. And I could only do sets of 5, not 10, on the leg lifts.


Cool Down - (low intensity cardio) walked 15 minutes back to the apartment up the big hill.

Low Carb Day 1 - the meals

The goal on low carb days is to keep our carbs below 50 net grams but consume your normal daily calories. Net grams means carbs minus fiber.  

Broke fast at 11:00 - 3 scrambled eggs and two sausage patties. This was too much food for me.


Snack - lid full of peanuts (about 30) and chocolate protein shake made with almond milk.

Lunch - 4 turkey rollups ---> should have had more to eat here

Snack - nothing ---> should have had another protein shake

Dinner - bbq chicken breast and steamed broccoli. Delicious! 

Overall, I nailed the low carb goal, but left about 500 calories on the table. 


One thing I like about this program is the flexibility. Each day there is a workout to match what day of the carb cycle you are in. You can choose the workouts that fit your lifestyle: beginner, gym, at home. The program also implements an 8 hour eating window, but you can choose your window. Most people go 12-8, but mrC and I are doing 11-7.

Today I also had a bonus little workout - swam 6 laps. It was such a pretty day that I went to the pool while mrC went to the airport. He met me there later.



At the end of the day, it's good to feel sore, right?
How do you feel about carb cycling/intermittent fasting?




SaveSave

*