Shred Day 21: I Heart Running

My Sunday started with an interval run. I admit, I was nervous about this run. Nervous that my knee was not going to cooperate. Some days that feeling is stronger than others. I almost didn't try, thinking I would be safer on the elliptical. Standing in the sun at the end of the run, I was happy I did it. I love that feeling. I heart running.

My workout ---> 5 minute walking warm-up, 25 intervals at 30 seconds run/30 seconds walk, 2 minute run, 5 minute walking cool down. I was really excited about the run, but even more so that I bumped up my interval time and then ran a solid 2 minute finish. These are small changes, but BIG steps for me and my knee.

My route kind of looks like a heart, right?

Later I went to the fitness center to do a yoga session to stretch out. I was hoping to swim, but the pool was full of kids. The Yoga with Adriene video did the trick. When I pay more attention to my hamstrings, my knee seems to be happier.

It was such a nice day that I decided to take a walk after lunch. I did a one mile loop and ran into this guy. So strange that he was just sitting in the grass right next to a busy four lane road.

I started this book today. A friend told me about it. The author is a Cincinnati native (me too) and it's also the setting of this book. It's always fun to read books that take place in a familiar setting, plus it's good so far.

Here's what I ate for Regular Calorie day:

Breakfast:

Lunch:

Dinner:

Snacks: white cheddar rice cakes and red grapes.


Tell me something that made you happy today!

Read any good books lately?

Shred Day 7: Interval Running and Lessons from a Marathon

You know it's a good day when...

Like my shoes? 

My workout for today called for run intervals ladder style: 1 minute run, 1 minute walk, 2 minute run, 2 minute walk...up to 6 minutes. Since my knee is still questionable, I kept it at a simple 20:30 run:walk interval.

I did a 5 minute walking warm-up. At 7:30 in the morning in Florida it was only 73 degrees, but sunny and humid. Even though I wasn't going very far, I still took water in my Simple Hydration bottle. ---> ask me how you can get a discount!

My route took me to the trail. The last time I was here I ran the whole 5K loop with mrC, but today I just ran a short loop in and out. I loved running on the soft surface.

When I got back to the house, I had run 26 intervals for a total of 2 miles! The last time I ran 2 miles was back in February and I wasn't sure if I was going to be able to run anymore. I was so happy with my run today, all I could do is smile. It's nothing like I used to do, but I told mrC that I would be thrilled if my knee let me run a 5K once in a while.

After showering, I watched the Olympic Men's Marathon and wow! It was a great day for the USA. Galen Rupp earned a Bronze Medal, Jarod Ward finished in 6th place, and Meb Keflezighi pushed through stomach issues to cross the line 33rd. 

Lesson 1: you don't have to be the most experienced runner to do well. Rupp ran only his second marathon today.

Lesson 2: If you want to stay in it, you have to dig deep. Jarod Ward dropped off the lead pack and with the gap widening he tapped into his reserve tank and started picking off runners to fight his way back.

Lesson 3: If you fall, get back up and do it with class ;) I love how Meb turned his fall at the finish into a flourish of good humor.

Regular calorie eats from today:

Breakfast: scrambled eggs with ham, fruit, GF toast, and coffee

Lunch: turkey breast, grapes, diet dew (but I only ate the grapes!)
Immediately after taking this photo, my dad told me we were going out for Mexican (yay!!) and then I snuck a handful of rice snacks.

Dinner: chicken quesadilla, chips and queso, water

What got you smiling today?
Did you watch the marathon?

Lower Body Exercises, a Survey, and Eats

I really liked the video workout combination I did on my last regular calorie day, so I did a repeat today. My hips and thighs still need some toning up and I like the exercises in the videos for the lower body.

Most of the exercises are combo moves. 

Side lunge with double jump in the middle. Switch to other side.

Skater jumps with reverse lunges.

The hardest exercise is a combo of warrior 3 and reverse tricep curl. It's really hard to keep my balance while trying to stay parallel to the floor.

I added on the same exercises I learned during PT again because they are good lower body exercises. I really felt these afterwards the last time I did them. I do three sets of lateral band walks. 10 steps one way, 10 steps back. 3x. Then hamstring curls on the balance ball (no picture).

I've been seeing a lot of surveys on social media lately and this one is my favorite because I love emojis!

Can you do it? Only emojis!

 Current mood: 😍

 Relationship status: 👫

 Kids: 👩🏼👱🏻👩🏼

 Pets: 🐶

 Favorite color: 💙

 Favorite food: 🍕🍉🍷

 Favorite Animal: 🐕🐈

 Favorite season: 👙☀️⛱🕶

 Favorite holiday: 🎄

 Favorite sport: ⚽️🏈🏃🏻

 Most Used emoji(s): 😘❤️😉

 Occupation: 🏡🍎📚

What I ate for regular calorie day

Breakfast: not as fun when mrC isn't here to join me.

Lunch: plus some sweet potatoe chips

Dinner: That was a bowl of chicken noodle soup...plus some Baked Lays potato chips

Macros: I did pretty well today, even with all the chip eating and the mini Oreos I snacked on. That's the thing about IIFYM (if it fits your macros) diets...you don't HAVE TO give up your favorite foods. You just have to eat in moderation.

Do you like to repeat the same workouts?

What was the last survey you did?

At Home Workouts, A Dream Fitness Class and Saturday Meals

The fitness center gets crowded on the weekends, so I stay home (when I can) and use videos for my workout. I got started with my plank challenge. Today's plank pose was the hardest so far. I could hold it for about 5-6 seconds before losing good form. So I did more sets.

Then I picked two workout videos from my favorites list to do back to back. Both are full body workouts that get my heart pumping, but work different parts of the body.

First I did this one from Fitness Blender. It's a HIIT cardio workout that really works the legs. I followed up with a Pop Sugar video that worked the arms and core more. Together I got an awesome 40-ish minute full body workout with cardio.

At the end I added some lower body exercises from this article that are good for people with bad knees (me!). I did the lateral band walk and some hamstring curls using my stability ball. 

While we're talking workouts, I would love to try this one. I love SurfSet and SUP yoga, and this one looks like a serious cross between the two.

It was regular calorie day, so here's what I enjoyed:

Breakfast: protein pancakes

Lunch: smoothie bowl, pb&j rice cakes, turkey slices

Snack: Fuji apple --> I love these things. 

Dinner: bowl of quinoa - I was going to add tuna, but we didn't have any. I was too lazy to go out in the rain to get a can, even though it would have only taken 5+ minutes.

Macros: not too bad but short on calories

I did not feel well pretty much all day. Tummy troubles. They would come and go, usually after I ate. I felt this way a little bit after the last fast day too, so I'm not sure what's up. 

Your hardest plank pose?

Do you like water(ish) fitness classes?

Favorite way to eat quinoa?

Much To Do Monday and Regular Calorie Eats

Mondays.

In my old life, aka when I was teaching, Mondays were not my favorite day of the week. I (mostly) loved my job, but I hated to see my weekend come to an end. Here in Shenzhen, I LOVE Mondays because it's when I meet up with the hiking group to climb Nanshan. 

This week my Monday was busier than normal. Here's what my schedule looked like today.

7:00 planking on the balcony. 

I love when the weather is cool and comfy so I can step outside and do this.

8:30-10:00 hike (see above)

10:15-11:30 pool time

My favorite way to cool off after hiking the mountain. Often I'm the only one there.

1:00-3:00 Essential Oils Happy in Your Skin Workshop

I'm new to the whole essential oils world. Today I learned how to make dry shampoo, facial wipes, and a facial scrub. The main ingredient we used was tea tree (melaleuca) which is commonly used for acne, cuts, infections, sunburn and a whole lot of other things. It was interesting and fun. 

Speaking of essential oils...an update: After slacking a bit, I've been doing my peppermint oil and icing routine on my achiles and it does feel better.

4:00-5:00 full body workout

Afternoon workouts always feel harder and today was no exception. 

7:00-7:30 after dinner walk with mrC

What I ate: Regular Calorie Day

Breakfast: scrambled eggs and pb&j apple rice cakes

Lunch: leftover quinoa pizza bake, grapes, celery and humus 

Post workout snack: Acai Mulberry Coconut Santo Pop

I found this grassroots company on Instagram. The owner makes these using local in season fruits and a tiny bit of cane sugar. And she delivers! Look her up on WeChat (santopop) if you're in Shekou. 

Dinner: salmon patty and green beans

Macros: as I mentioned yesterday, today was a new day. A better day. My carbs were kind of low, but my calories were nearly perfect.

What's your favorite day of the week?

Do you use essential oils?

Full Body Workouts, a Hike, the Pool and Regular Calorie Day

I used to love getting my full body workout at TI Fitness in Manchester, NH. Whether it was SurfSet or Bootcamp, I was working every single muscle group on my body. It was awesome.

Now that I'm far, far away from my favorite fitness studio, I've come to appreciate a good video workout. I've tried a million many, but here are a few of my go-tos:

Metabolic Mashup 

20 Minute Fat-Blasting Workout 

Fat Burning HIIT Workout 

Hard Core Workout 

Total Body No-Equipment Workout 

I'm also really loving the Full Body Workout dvd that I received as part of the carb cycling program. The format of switching between cardio and strength reminds me of Bootcamp. That format kicks my butt. See?

Before heading out to hike, I got in one final stretch from my plank challenge.

The weather was pretty much perfect for mountain Monday: cool and dry. I love when I can practically see our apartment building and all the way to Hong Kong.

The best reward for making it to the top of Nanshan is some time poolside. My Hilton Fitness membership expiration is coming up and unless we can find another couple to join as a group (better price per person), I will be pool-less in Shekou. 

What I ate on regular calorie day

Breakfast: scrambled eggs with ham, pb&j rice cake, coffee

Lunch: banana protein pancakes (same recipe as here plus 1 scoop vanilla protein), grapes, water

Dinner: leftover Italian chicken, green beans, salad, Coke Zero

Macros: not happy with my carbs. I need to work on getting to that 50%.

Do you like workout videos?