4,475 Meters | Weekly Wrap

About three weeks ago I ran. 

Here's what has been going on ---> I did a couple of really big hard hikes with big descents and my knees said time for a break. Even though I have really wanted to run, I knew that I had to listen to my body.

So instead of running miles, I have been throwing on my Athleta tankini and swimming meters. It was was hard for me the first day and it was humbling, but the more I did it, the easier it became. After three weeks, I'm getting the hang of my breathing and even started doing an interval workout: 200 meters freestyle + 25 meters breast (froggy) x 5 = 625 meters.

Three weeks of swimming and my knees have recovered from the post-hiking aches. My usually cranky and kind of puffy bad left knee is actually feeling kind of normal these days. Sadly, that means it prefers no running, but deep down I've always known this. I haven't been on a scale or taken measurements, but it feels like my body is leaning out and toning up a little from the swimming too.

So even though I only ran 3 miles in March...I swam 4,475 meters!

Today I'm linking up with Holly and Wendy for the Weekly Wrap! 

Weekly Workouts:

Monday - Swam 625 meters and a couple of walks

Tuesday - Swam another 625 meters and a couple of walks 

Wednesday - Pier Volunteer day for the visiting USS Sterett followed by an afternoon of walking around Central - over 6 miles total (in my Oofos flip flops ---> that's how awesome they are!)

Thursday - Swam 625 meters and SUP for 45 minutes

Friday - Stations of the Cross walk 3.60km

Saturday - Sports massage - ouch, I have A LOT of tight spots and a walk

Sunday - Yoga, a walk and Opening Day at the Pool 

Heading into April, I'm ready for more swimming, maybe some running, and lots and lots of watermelon.

How was your week? March?
What are you looking forward to in April?
Anyone else obsessed with watermelon?

Bamboo Aerial Yoga | Weekly Wrap

This weekend I met up with a group of friends to add Bamboo Aerial Yoga to my I-tried-it list. If you have seen the enviable photos of aerial yoga over the sea, you probably understand why I didn't hesitate to accept the invitation to join the fun.

We attended a three part full day workshop for beginners. First we met up at the Yoga Bambam studio in Central for an introduction aerial yoga lesson. Our instructor (and founder of Bamboo Yoga), Aleksandra, showed our small class of nine how to do 8-10 different poses and gave us plenty of time to practice during the hour-long session.

After a break for brunch at Mana, we taxi'd across Hong Kong to Sai Kung and hiked to the beach. The 30-ish minute hike to Sai Wan Beach was mostly downhill, so it was easy to chat with each other and enjoy being in nature along the way.

At the beach we had time to change our clothes if we wanted. I decided to put on my yoga shorts and keep my capris dry (affiliate). We did a warm-up yoga flow while Aleksandra and Melissa, another instructor, set up the bamboo tripods.

With two bamboo tripods erected, our class was split into two groups for the 90 minute beach session. Our group of five stayed together and took turns going through the poses we learned in the morning session.

We first had to learn how to get into the hammock. The hammocks are hung higher than normal over the water so that while you are posing upside down, you don't have to worry about waves getting in your face.

Basically for 90 minutes it was all about getting the photos. With the help of our instructor, Melissa, we did all the poses from the morning and a couple of extra for fun ones that we saw her do while we took a break.

Here are some of my favorites:

Even though none of us had ever done aerial yoga before, the backdrop of Hong Kong mountains and the South China Sea made all of our poses #instaworthy. This was definitely a fun activity to do with friends!

After the class, we took the water taxi back to Sai Kung. The views from the boat were just beautiful. Hong Kong is an amazing place to live and play!

The rest of my week looked like this:

Monday - Rest

Tuesday - Swim 500 meters plus Dirty Dozen Arm Workout

Wednesday - Swim 650 meters

Thursday - Rest

Friday - Yoga + Swim 650 meters plus two cool down laps

Saturday - Dirty Dozen Leg Workout + Yoga + SUP

Sunday - Aerial Yoga

Have you ever tried aerial yoga? Would you try it over water at the beach?

I’m linking up with Holly and Wendy for the Weekly Wrap!

Strength and Swimming | Weekly Wrap

After a really big hike on Monday, the rest of the week I focused on low impact workouts. Both of my knees have been feeling a bit achey after some serious descents on my last two hikes, so I listened.

I've been wanting to to become a regular swimmer, so the timing was good motivation to get to the pool. The indoor pool at the fitness center has 25 meter lap lanes and I went with a goal of swimming for 20 minutes. I read somewhere that a beginner swimmer should swim for at least 20 minutes 10 times over a three week period before trying a workout. So, that's my goal.

My other workouts focused on strength training. I haven't been wanting to go to classes, like Bodypump, lately because I'm in the mood to be on my own schedule. So, I dug out an old arm workout that is quick and dirty ---> which means easy to do (at home or at the fitness center). I tried to find a similar one for a leg workout, but instead ended up making my own.

Swimming humbled me and strength training made my legs really, really sore.

My Weekly Wrap:

Monday - 15.2km hike ---> putting some great mileage on my hiking shoes (affiliate)

Tuesday - swim 400 meters

Wednesday - swim 400 meters & arm workout

Thursday - leg workout

Friday - rest

Saturday - arm and leg workout

Sunday - yoga stretch - I really needed that!

Tell me something about your week!

I’m linking up with Holly and Wendy for the Weekly Wrap!

A Trip to Guilin, China + Weekly Wrap

I went on another China adventure to the land of karst mountains and had so much fun! We hiked, we rafted, we explored, we ate and we laughed.

My membership with the American Women's Association offers me the opportunity to do many things including take trips around Asia. I've been to Kaiping, Harbin, and now Guilin where the famous karst mountains are located.

The morning that we took the bamboo raft ride was rainy and overcast, but it didn't dampen the fun at all. Our rafts were authentic bamboo with the driver using a bamboo pole to push us down the river (we would later see larger rafts with motorboat engines attached and be grateful that we had a genuine experience).

The views from our bamboo raft were absolutely stunning! The karst mountain peaks loomed all around us and the countryside was so peaceful.

We did have a few exciting moments as the rafts dropped over terraces. The first one was a little scary but then after that it was just fun.



We pushed our hiking trip to the next day and it was worth the wait. The hike began with a moderate climb to Xianggongshan where we had amazing views of the Li River and the karst mountains.

The rest of the trail took us through beautiful countryside including right through mandarin plantations. The employees were very friendly as we passed by and our guide gave us each a mandarin orange.

At the bottom of the mountainside our hike continued along the Lijang River to Xingping old town. 

The shore was lined with cormorant fishing boats. The cormorants are tied to the rafts and sent into the water to retrieve fish. We didn't see actual fishing, but the locals were more than ready to pose for photos, for a small fee. (I found this photo on Trip Advisor)

I signed up for this trip because I wanted to see the karst mountains and because we would hiking and bamboo rating down the Yulong River. I like sightseeing, but I like adventure sightseeing even more. It was exactly what I hoped.

And now I'm catching up on blogging. Here's the rest of my workouts for the week:
Monday - Trip prep - lots of walking!
Tuesday - travel to Guilin
Wednesday - Bamboo rafting and sightseeing
Thursday - 7.3km hike and travel back to Hong Kong 
Friday - REST
Saturday - 3 mile run
Sunday - Walk around the neighborhood

I’m linking up with Holly and Wendy for the Weekly Wrap!

Oh My Quads + Kind of a Weird Week

This week I spent more time with The Stick rolling my quads than anything else. Rolling with the stick gives me more control to hit the trigger spots than using my foam roller. And, Oh. My. Quads! It hurt so good.

Let me try to explain what happened.

On Monday, I went on an amazingly big hike and felt pretty good. I was tired, but not too tired to catch up on my core challenges when I got home.

I even felt good on Tuesday, so I went for a 3 mile run in the morning. I had a small issue with my hip at the very start (like it wanted to pop or something), but then I was fine.

When I woke up Wednesday, my quads were sore and my knees hurt. KNEES ---> both of them were feeling achey. My right knee (my good one, ha!) actually felt the worst. I spent the day with a group of friends exploring the Dafen Art Village and my quads started feeling worse and worse.

I guess that big hike shredded my quads more than I realized and then I ran the next day. It was such a big delay of soreness that it really surprised me.

I sort of lost my motivation to workout after that. On Thursday I did a little upper body strength training at home. I had a busy day running errands on Friday which was my excuse to give my legs a break later when I thought about working out. I honestly don't know what happened Saturday. I just couldn't get into a fitness mood.

I had a brief moment on Sunday when I thought I would go for a run after church, but then the fog descended on Hong Kong.

So, it was kind of a weird week for me and my fitness.

I’m linking up with Holly and Wendy for the Weekly Wrap!

I'm hoping to shake it off today and get in a good workout. Any words of encouragement to help me?

Weekly Wrap - When everything clicks

I love when I have good workout weeks. When everything just clicks. The workouts are challenging but fun. I'm motivated. My knee is happy. The weather cooperates. These are the fun weeks.

This week mrC and I also started carb cycling again. Using what I learned from the Faster Way To Fat Loss Program (affiliate - I get a small fee if you sign up using my link), I planned my workouts and food days for the week. It felt good to be following a plan again. I've been needing some purpose to my workouts even though I really enjoy just winging it.

Here are my workouts for the week:

Monday - Run with sprints

One mile warmup and 10 sprints at 20 seconds work 40 seconds rest. This was an awesome workout, but tough because it was later in the day and warmer.

Tuesday - HIIT workout 

At home session ---> Class Fitsugar video. This was challenging but hit all the good parts. I will be doing this video again.

Wednesday - Run and upper body strength 

I took my workout to the fitness center because I wanted to have the right weights. My options at home are limited to two sizes. Started with The Lazy Runner's Short and Sweet Workout from Lisa and then did the Dirty Dozen Arm workout (another oldie that I'm bringing back). Then I started a pilates 10 day challenge, because there's an Athleta gift card up for grabs!

Thursday - Full body strength 

Another at home workout ---> Fit and Sexy Full-body Workout Class Fitsugar video. I went with another video mainly because I couldn't decide what gym workout sounded good.

Friday - Hike

This was supposed to be a rest day but I switched it up so that I could try out my new hiking shoes. First impressions are good but we will see after my BIG hike today.

Saturday - Rest

Unplanned rest day after a late night out at the Chris Botti concert. I was tired, my body was tired, so I listened and took the day off.

Sunday - Tennis fun

It was a nice day so we went to the courts to hit the balls around again. We even played a couple of games at the end for fun.


Do plan out your workouts for the week or wing it?

I’m linking up with Holly and Wendy for the Weekly Wrap!

Weekly Wrap - Let the Exercising Begin!

What a difference a week makes!

After nearly two weeks of being down with the flu, I made my big workout comeback. I took it slow though ---> I didn't want to go crazy and over-do it only to feel bad again. So, I eased into the week, made modifications and picked the workouts that felt right for me at the time just like I said in my goals for 2018.

FAB AB FEBRUARY Challenge - I'm happy to report that I have stayed on track and completed the sit-ups, push-ups and plank each day for 18 days now. I've never been strong at full push-ups, but this challenge (and maybe my time at Bodypump) is really helping ---> I can do 15 good ones at this point!

Monday - WALKING

After needing a nap Sunday afternoon, I decided to skip a big AWA group hike and went to the Lunar New Year Flower Market with mrC instead. This extra day of rest was just what I needed to be ready for my big comeback the rest of the week.

Tuesday - RUN - 2.0 miles

I had a pretty yucky run on Saturday, so I was ready for a redemption run. I thought intervals might help so I set my timer for 4:1 run:walk. mrC joined me and we walked down the big hill (because my knee is not a fan of downhill running) to get to a flat part of our neighborhood and ran an easy loop that took us along much of the waterfront. I was feeling good about things until it was time to head up the big hill, haha. I struggled but it was a normal feeling struggle up the hill.

Wednesday - HIKE

I joined the AWA group hike on Dragon's Back ---> one of my favorite Hong Kong trails. I knew that I could manage this one even if my energy wasn't back to 100% (although I was feeling like it was). I was fasting for Ash Wednesday, but felt really good for the whole hike.

Thursday - RUN - 3.05 miles

After a successful run on Tuesday, I went for a bit longer on this one and mrC joined me again. I didn't know how far I was going to go when I set out, but since the 4:1 intervals were feeling so good, I ended up looping through the park to finish with 3 miles. Even the run up the hill felt better this time.

Friday - TENNIS

After running past the tennis courts I mentioned to mrC that I'd like to play again sometime, so he booked us a court on what turned out to be the best weather day of the week. We didn't play tennis (like actual games) we just like to hit the balls around and got a really good workout. It was fun!

Saturday - RUN - 2.30 miles & LEG DAY

I thought I might sign-up for GRIT class, but for some reason I felt like going with mrC to the fitness center instead. After walking there together, I ran 2.3 miles on the treadmill still using my 4:1 intervals. Then I did a leg workout using drop sets: leg presses, calf raises, goblet squats, single leg deadlifts.

Sunday - YOGA

I used a Yoga with Adriene video for some active recovery. My legs were feeling a little tight from leg day (although not as sore as I thought they might) and got a nice stretch from the practice.

BCAAs ---> Last week I mentioned that I was going to be trying this supplement for the first time. I first heard about BCAA when I was doing the Faster Way to Fat Loss carb cycling program and then at Bodypump but for some reason I put off trying it. The flu fatigue finally motivated me to order some. I used it prior to every workout this week. So far I can tell you that I like the taste (a lot) and it reminds me of when I used Cytomax on my long runs.

How many full push-ups can you do?
Tell me something good about your week!

I’m linking up with Holly and Wendy for the Weekly Wrap!

Weekly Wrap - Bouncing Back

Bouncing back from the flu has taken A LOT longer than I thought it would. I started feeling better at the beginning of the week but I struggled to find the energy to do much of anything.

So it was a week filled with lots and lots of rest days. I did get out for a walk every day and I continued to do my daily core challenge: I'm now up to 35 sit-ups, 10 push-ups and 35 second planks. But it wasn't until Saturday that I finally felt up to doing a real workout.

I was so excited to put on my running shoes and a pair of shorts (affiliate links) ---> the temperature is getting back into the mid-60s around here lately. Perfect running weather. My heart wanted to run two miles but my body was only feeling one. My head settled things and I called it quits after 1.66 miles and then I walked the big hill home for my cool down.

I was quickly reminded that a run can be awesome and terrible at the same time. As much as I wanted it to be perfect, my body is still recovering. To help with my energy I ordered some BCAA supplement to add to my routine. I'm hoping to feel improvement in my stamina initially and in the long run, maybe I'll see some improvements in fat loss and muscle recovery.

Do you take BCAA?

I’m linking up with Holly and Wendy for the Weekly Wrap!

Weekly Wrap | The FLU and My January Miles

Last week I managed to get in one full workout before getting completely run over by the flu.

I took Monday off to run errands after being away all weekend, but made it to Bodypump on Tuesday. It was day 2 with my heavier weights and it was another tough workout. I had to really push at times and the shoulder track was seriously KILLER. I felt good about my effort when it was over though.

Since the rest of my workout week got put on major pause, I thought I would take a look at my January miles. I ended January with 17.76 miles. I'm really happy with that number since it is more than quadruple what I ran in January 2017, although I was really hoping to have one final run on Wednesday. I'm still happy that I ran nearly twice a week and that most of my runs were in the 5k range.

Besides my one strength class, I did manage to start my February core challenge. This challenge increases the intensity over time, so the first few days were light enough for me to do while I wasn't feeling great. Even though I was extremely lethargic, it felt good to move a little each morning (it's when I had the most energy) because I was missing my workouts.

Monday - REST

Tuesday - Bodypump

Wednesday - Run ---> REST

Thursday - Bodypump ---> REST and started FAB AB February

Friday - REST

Saturday - REST

Sunday - REST and a walk

Now that a new week is starting, I'm wondering...how soon do you return to workouts after being sick?

I’m linking up with Holly and Wendy for the Weekly Wrap!

Weekly Wrap | Playing with Snow & Ice

Over the weekend mrC and I went on a fun trip to Harbin, China put together by the American Women’s Association. Harbin is the capital of the northernest and coldest province in China (we were very near to the Russia border). Each year Harbin hosts one of the largest Ice and Snow Festivals in the world. It was simply amazing and definitely worth braving the frigid temperatures (it was between -24 and -31C each day!). 

We did a lot of exploring and sight-seeing, but we also got to play some too. 

I loved the ice slide ---> we actually borrowed the tube from a Chinese lady and her son not knowing that we could rent our own a few steps away! Ha! They were super nice about it though. 

Ice chair skating? skiing? I wasn't sure what to call it, but it was hard to do. You'll definitely get a good upper body and core workout on this one. I also rode an ice bike.

Snow tube slide. Super fun and a little scary at the same time. I ended up going backwards and my hat slid down over my eyes, so I couldn't see and I was going soooo fast down that hill.

Banana boating in the snow behind a snow mobile was by far the craziest. We were whipped and bounced around and hanging on for dear life (in a fun way). I fell into the center of the boat and could not fight the G-force to sit back up. All I could do was hang on and laugh.

I will be writing a full recap of our weekend, but I couldn't wait to share the fun snow and ice activities we got to do. Here's what the rest of my week looked like:

Monday - Bodypump  and HIIT

I doubled up on the HIIT workouts. First I went to Bodypump (and did much better at picking upper body weights). After a quick run through the grocery and arranging for delivery, I walked to the fitness center for some hill repeats on the treadmill.

Tuesday - Yoga

Listen to my body day ---> 1) didn't sleep well 2) muscles sore from Bodypump so instead of going for a run as planned, I pulled out my yoga mat. After getting a thorough stretch session, I was feeling energized, so I took myself to the salon for a manicure.

Wednesday - Bodypump

Bump up weight day at Bodypump. It was a challenge and I couldn't complete every rep, but I hung in there pretty good. I was exhausted at the end of class but also felt very badazz!

Thursday - Run

I was really looking forward to this run since I didn't run on Tuesday. There was much to love and not love about this run, but the main thing is that I DID run.

Friday to Sunday - Travel

I’m linking up with Holly and Wendy for the Weekly Wrap!

Weekly Wrap - Blah, I Need Sunshine

I really am a sunshine person. A bright, sunny day kind of person. Nearly a full week of gray ugly skies and bad air has me feeling kind of pissy-pants. Do you ever get that way?

What I'm wearing: top, shorts (similar), shoes, headband, bag

Other than the dreary weather, the week wasn't bad. I had a couple of fun social events (Bunco night and listening to classic rock bands) and spent a lot of time with mrC before his trip. I don't know why it feels like I'm complaining.

I worked out every day. I got to one strength class and I did a bunch of yoga and other cardio at home. I even ran two 5Ks ---> this alone should have me feeling head over heels.

The only explanation I can come up with for my Scrooge-like attitude is that I need sunshine.

My workouts for the week:

Monday - Yoga

mrC and I had interview appointments to get our Global Entry passes and a bunch of other errands to run, so it was morning yoga for me. Plus I don't get my hair wet or sweaty for two days after a keratin treatment, which I got on Sunday.

Tuesday - Rest

I went mrC to his doctor appointment and then we went on a hunt for winter boots for me to wear on our trip to the Ice Festival in Harbin, China. It's a pain to have to buy things like this that we have in storage in Massachusetts, but what can we do? It's really cold in Harbin (windchill of -20s) so I will be getting a taste of winter for real this year!

Wednesday - Run

With a morning finally free, mrC and I went for a run. The air quality was horrible (you could see it when you looked out the window), so we ran on the treadmills at the fitness center. It's not my first choice since the temperatures are perfect in the winter for running, but we're glad that we have the option to go indoors when the air is bad.

Thursday - Bodypump

Finally made it to The HIT Room for some strength training. I'm still trying to figure out the weights thing. I have trouble finding the happy weight for biceps, triceps and shoulders (although I am getting better on this one). Since form is pivotal, I worry about being too heavy but then I don't get the same post-workout soreness that I get on the leg tracks (even though I push to failure). I need to figure out a better weight selection strategy asap.

Friday - HIIT workout

I had to go to Central again for a lunch meeting with other AWA volunteers, so I did an uncharacteristic afternoon workout. I haven't been doing the SWEATADAY challenge recently, but after writing about it I looked it up. I chose six exercises from the 20+ days and made up my own HIIT workout. 8 rounds of 20 seconds work, 10 seconds rest: curl & kick burpees, runner's crunch, superman pull (tough), plank to pike, reverse table crunch (really tough), foam roller side plank (modified because I don't have TRX). I felt good about putting this workout together, but dang it was hard! Harder than I thought it would be. PS - you can see the moves on Instagram.

Saturday - Run

I was disappointed to wake up to ugly gray skies, but I did my run outdoors anyway. It was humid and it has warmed back up to the high 60s which put me on the struggle bus especially for the second half of the run. That's also when all the dog walkers came out in force to clog up the sidewalks! Dodging dogs and leashes while running up a big hill is not really my idea of fun.

Sunday - Yoga

I was out late with some friends, so I slept in for the first time in forever. That usually only happens when I have jet lag. I did a nice session of video yoga and a couple cardio SWEATADAY exercises. It was another gray day and I was happy to spend it indoors.

As you can see, I'm not lacking workout motivation or dealing with an injury, but I'm still feeling a bit underwhelmed at the moment. The forecast for tomorrow looks good and hopefully the effects of my sunshine withdrawal will come to an end. I'll keep you posted.

Does prolonged cloudy/gray weather affect your mood?

I’m linking up with Holly and Wendy for the Weekly Wrap!

Weekly Wrap - This Is What You Came For

It was really kind of the perfect week. I made it to two strength training classes, ran, hiked, and did some yoga. On Friday when I was able to book a Bodystep class (after more than a month of conflicts), it was my 5th workout of the week and my body was starting to feel it.

It was a tough class. My muscles were already sore from Bodypump. Our instructor challenged us with a couple of tough one minute circuits and I really had to dig deep. During one move (bench jump squat with a snatch) she came over to me and said, “I think you need this” and handed me a medicine ball. I did not want that medicine ball. At all. I was dying. I wanted the circuit to be over.

During the quick break, I realized that my instructor did me a favor. She pushed me when she knew that I could handle it. I survived the circuit and even did it a second time with a different mind set. Yes, it was hard. Harder even than the first time. But pushing myself, not quitting, that’s what I came for.

This is what you came for is my mantra for 2018. It will help me stay focused on my goal to keep moving. Whenever it feels like I‘m thinking about giving up or looking for an excuse to stop/skip a workout, I will repeat my mantra.

Here's how my week shaped up:

Monday - Rainy day spent in Central - lunch and Escape Room fun

Tuesday - Bodypump

Wednesday - 5K run and hike

Thursday - Bodypump

Friday - Bodystep

Saturday - Took littleC to the airport then yoga - I had planned on run #2, but my legs were tired. With a very bad knee, I can’t afford to take chances.

Sunday - Rest day: with a big chunk spent sitting in a salon chair enduring my routine Keratin treatment (only worth it because it makes my life easier for the next three months!)

And just like that another week of 2018 is over and done. Not only that, it was time to put littleC on a plane back to the US. She was happy to spend her final week with us moving at a slower pace, which I appreciated because it gave me (and her) plenty of time for workouts.

Do you have a mantra or word for 2018?

I'm linking up with Holly  and Wendy for the Weekly Wrap!