Workout Recap - Mixing It Up

I remember when the only exercise I did was run. This week I did something different every single day. Not on purpose. It just happened that way, but I think it's a good thing. Keeps my body on its toes, so to speak. Plus my focus has started to shift back to the high intensity calorie burning workouts and scheduling them whenever I can.

Monday - Tried bootcamp. It was so hard that I thought I might vomit 🤢 a couple of times. I was thrilled to see how many calories I burned for the hard work I did ---> running, push-ups, mountain climbers, squats, carrying a tire, pushing a tire, pulling a tire, walking lunges, reverse crunches, planks, elevated up-downs, kettle bell swings, kb squats, kb lunges, jumped rope, power press with sand bag, burpees, power lunges, triceps dips, squat press...WHAT didn't we do?? And, the whole class was done outside. I loved that!  

Tuesday - I woke up feeling a little tight from bootcamp, so I used Revolution Yoga day 11 (I'm REALLY behind on that challenge) to loosen things up. I'm so happy that my heel is better and yoga is even back on the table because I need to regain the flexibility I lost, especially in my hamstrings.

Wednesday - mrC and I went to Bodypump in the morning and then took a quick bike ride to get air in his tires. The ride wasn't far, but there's a big hill and we live on the top of it! This was my first ride in a long time and I had to stop and walk the hill. This got me thinking that I should maybe try to ride my bike at least once a week.

Thursday - REST ---> made protein bars for my hike on Friday.

Friday - Joined the AWA hike to Cheung Chau, another one of Hong Kong's 200 islands. I'm already eager to go back with mrC because there was so much to see and it was beautiful. Also, we had lunch at one of the waterfront restaurants and I had some really, really good sweet and sour pineapple chicken.

Saturday - I decided to do some low impact cardio for my low carb workout. I mixed it up at the fitness center while mrC was at Bodypump.

Sunday - It was #sundayrunday again!! We increased the walking WU to avoid running down hill at the beginning (my knee feels funny on down hills) and added a little out and back on the promenade. I still ran using 30:20 intervals, and finished with a solid one minute run for a total of 2.07 miles.

#tunnelselfie

Do you mix up your workouts or stick to the same exercise usually?
What's your go-to sore muscle reliever?
Favorite low impact cardio?

Last Week's Workouts - On a High Note

What can I say about last week? It was a blend of fitness and social activities. This is my favorite way to live. In moderation. Enjoying life but also keeping healthy. My workouts were relaxing and intense, but surprisingly I didn't hike at all! The week ended on a really high note though.

Monday - I finally got my yoga mat back out after more than a week of slacking on my challenge. It was a powerful workout but the reclined cow pose gave me an awesome stretch in my glutes at the end. I might like it better than pigeon pose.

Tuesday - I headed to Central for a Feng Shui workshop (which was super interesting!) and then ran some errands. I was fasting, so I let my walking around be my fitness for the day.

Wednesday - Got in a good strength session at Bodypump. I'm slowly increasing my weights and learning it's a fine line sometimes between too heavy or too light.

Thursday - Started the day with a chill and thoughtful yoga session and then explored the popular Chinese New Year Flower Market at Victoria Park.

Friday - My favorite workout of the week was Step class because ---> look at those calories burned! This class is an updated version of the step aerobics I did back in the 90s at the YMCA. We still do those basic step moves, but there's also a round of circuit training. I'm so happy that my knee does ok during this workout because it feels so good to work that hard.

Saturday - 1000 reps (yes, 1000!!) at Bodypump. Got that bit of information at the start of class.

Sunday - For months I've been enviously watching runners in my neighborhood and wishing I could join them like I used to. Today I took my interval run to the streets and LOVED feeling like I'm back in the game. I ran for 22 minutes - 30 seconds running and 20 seconds walking. The last half mile or so was a good uphill climb too. Total = 1.70 miles. 

How did your week start and end?
What was your high note?

My Weekly Workout Recap - Moderation

Last week I made a valiant effort to not revert to my old bad fitness habit of overdoing it and pushing my body too hard. What I really mean is that I did not keep up with my daily yoga challenge, haha! For some reason after Monday, I just went into yoga resist mode, which is really odd since I was enjoying it so much the week before.

It happens. My body was obviously telling me something and I listened. Everything in moderation, I say.

Here's a closer look at my week:

Monday - I enjoyed a slow paced yoga session, literally. It was all about relaxing. Then I went to Bodypump. These workouts are so polar opposite of each other. Yoga is all calm, serene and quiet. Bodypump is fierce, fast, and loud. I love having both in my fitness lineup.

Tuesday - On Tuesdays I FAST. I thought it was a good idea to skip yoga in the morning, so I wouldn't get hungry. Instead I walked to the salon to get my nails done and then made protein bars and broke my fast. I never did do my yoga like I thought I would.

Wednesday - I met up with the AWA hiking group for a day on Lamma Island. I had an early start and once again planned to do some yoga in the evening, but I have a terrible time working out at night anymore.

Thursday - I spent the morning at Foon Ying, an AWA event series designed to introduce new members and help us adjust to living in Hong Kong through group activities around the city. Foon Ying means welcome in Caontonese. Since it was a low calorie day, my workout was just the easy walking I did around Central.

Friday - I went to my first Step class at the HIT Room. TBT to step aerobics at the YMCA with a modern twist = serious calorie burn. It was fast, it was hard, and I loved it. Can't wait to do it again!

Saturday - mrC and I went to the Bodypump 100 launch. Every three months a new workout is released to keep the class fresh and challenging. This was the 100th release. That's pretty cool.

Sunday - It was chilly and even drizzling a little, but I was looking forward to another interval run. I did the same 20 intervals as last week and my knee felt ok again. I'm keeping my fingers crossed that painfree running stays in my future.

My daily yoga emails are weighing down my inbox. I know it shouldn't bother me but it does. I'm hoping to catch up on my yoga sessions this week. It will feel good mentally and physically to find my way back to the mat.


What have you put off that you hope to get back to?
Do you take step classes?

Workout Recap: Revolution and Empowerment

I'm pretty excited about my first week of fitness in 2017.

I started a new 31-day yoga challenge, kept up with my strength and cardio, and had my first run in months! mrC and I did a couple of workouts together and went on a pretty big hike with the Hong Kong Hikers group.

I'd say this year is starting off on a seriously positive note!

Here's a closer look at my workouts from last week:

Monday - I officially started the Yoga Revolution challenge and it felt amazing to be back on my mat. My heel is finally feeling better and my muscles are so happy. I love that the challenge is about our own revolution ---> our own story and what we make it. I'm excited to see how I feel (emotionally and physically) at the end of 31 days. mrC and I also went to Bodypump where we pumped and pumped and pumped some more.

Tuesday - It was a fast day, so my yoga session in the morning was the perfect way to start the day. It's small poses (like below) that make my muscles so happy especially since I'm doing Bodypump twice a week now.

Wednesday - My osteopath recommended that I work on strengthening up my quad muscles and specifically my VMO. After a yoga session at home, I did some cardio on the elliptical and then hit the leg extension machine at the fitness center. The goal is to use light weight and build the VMO with reps. My knee doesn't really like this exercise though, so I'm not sure how this will play out.

Thursday - It was another yoga and Bodypump combo day. There were only two other participants in class and it was so nice to have so much room to do all those reps. 800 reps.

Friday - After a session of morning yoga, mrC and I joined the Hong Kong Hikers group for the first time and hiked Sunset Peak on Lantau Island. This is Hong Kong's third highest peak! It was a serious climb. It was warm. It was awesome! I'll have a full recap soon.

Saturday - Normally I do a sprint workout on Saturday, but after the hike (and a busy fitness week) I listened to my body and took the day off. I used my yoga revolution session to stretch my tired muscles and then enjoyed a nice quiet day.

Sunday - My body was pretty happy with the rest it got, so after my morning yoga I ventured out for an interval run for the first time in months! I ran/walked 20 second intervals 20 times and it was AWESOME!!! I'm working with my osteopath and listening to my body, so this is a slow process like my rehab days. If it gets me going for a couple of miles a couple times a week, I'll take it!

Sidenote: I absolutely love this new high neck tank and see more in my future!

After a week of #yogarevolution and then writing this recap, it all seemed to be connected. I really started thinking about my theme for 2017. What makes me feel empowered? In what ways am I inspired to be empowered? How do I empower myself?

It used to always be about the external stuff...competing with others, fitting in with others, keeping up with everyone else. That's where I used to find my confidence, a measured confidence. Nowadays, I'm finding it's more about accepting where I am right now and being ok with what I can do right now. It's about celebrating myself for my own victories and courage, and strength. Not measured against anyone else. Just me.

What about you?

What makes you feel empowered? In what ways are you inspired to be empowered? How do you empower yourself?

Scenes from our Newport Weekend

I know it's Wednesday, but I still wanted to share a little from our trip to Newport, RI over the weekend. 

It was a little rainy Saturday morning when we crossed over the Pell Bridge into Newport. Crossing that bridge will always bring back fun memories.

We killed some time indoors at the Navy Exchange until the drizzly weather had passed. Wanting to soak up as much of fall as I can before we go back to China, I took mrC to the Newport Harvest Fair. It was the perfect place to pick up some gifts from the arts and crafts vendors while enjoying little tastes of autumn.

After a late lunch/early dinner at The Red Parrot and dessert at Kilwin's, we did the traditional Ten Mile drive and checked out the Newport mansions at night.

On Sunday, instead of going to mass at Chapel of Hope on base (where we were married), we decided to go into town and attend mass at St Mary's. It's a beautiful church. JFK and Jackie were married there, so a lot of people visit. I've walked by MANY times, but this was my first time going inside.

Fun fact ---> mrC and I met in church in Ohio (true story) and pew 42 has special meaning for us. We noticed that we were sitting across the aisle from it during mass.

After church we walked to The Franklin Spa, an old-school diner popular with the locals, for some off the grill breakfast. It's moments like this that make Newport one of my favorite places.

mrC promised to take me to the top of Newport, so we climbed up to the Miantonomi Park Memorial Tower. The 100 foot tower was built in 1929 as a memorial to veterans of WWI and is located on the highest natural point in Newport. The tower is only open twice a year (Memorial Day and Veteran's Day) so we did not get to climb to the observation deck...this time.

On our way out of town, we saw a sign for an Open House and played House Hunters. It was fun to see the inside of the old Victorian and check out the renovations. It was a cute house with a nice front porch, a great deck and backyard, but it wasn't OUR HOUSE. Needless to say, it was easy to drive away and start thinking about our immediate future of apartment hunting in Hong Kong in just a couple of weeks. 

So far this week, I've been sticking to low intensity workouts. After another relaxing weekend, I was just getting the feeling that my body needs a little break. 

Instead of fast paced HIIT workouts, I've been enjoying some restorative yoga sessions. My darn heel is still bugging me, but I can stay on my toes and get through most of the poses without aggravating it.

 And daily walks. Every morning feels colder than the last, but my hilly route still feels amazing when I'm done. I only walk my SIL's dog around the yard when I'm done because she's a loner and not a fan of her furry neighbors. We rocked a little pink for #WearPinkWednesday to support BCA.

PS ---> my new yoga pants are also great for cool morning walks.

Apparently Saturday was National Walk Your Dog Day. I hope all the dogs out there got at least a walk around the yard. I know my favorite dog gets lots of love from the retirement village down the road when he goes on his daily walks with his adoptive family in Hopkinton.

On a walk ~ April 2016

How's your week going?
How was your weekend? (better late than never)
Where did you meet your spouse?
Did you celebrate National Walk Your Dog day?

Low Impact Activities Give Me Balance

A morning walk after a few days of HIIT workouts felt pretty good, especially with views like this. I walked the hilly route yesterday for my low intensity sustained state workout and enjoyed every step.

When I got back, I spent some time outside with my SIL's dog. I'm trying to teach her how to take selfies like Booney. She's a little camera shy.

It was so nice outside that I decided to do some backyard yoga. Earlier in the week, the weather forecast said it was going to be grey and rainy all week. I wasn't going to spend an extra second inside if I could help it!

My look: tank and pants and flip flops

My backyard yoga flow focused on poses that give me a good stretch and open up my hips and shoulders. Then I did some poses that are challenging to me. They challenge my flexibility and my balance. My left heel is still bothering me (so I have to say on my toes), but I can still move through my go-to yoga sequence without much pain.

Not wanting to go inside, I helped my SIL out by watering the new lawn. It's amazing how fast the grass is coming in.

___________________________________

Yesterday was the kind of morning that runners wait all summer for. I would be lying if I said that I didn't miss it. I found myself thinking about it a lot on my walk yesterday. But I've also come to really enjoy taking walks and I do a lot more yoga than I ever did pre-knee issues. Walking and yoga give me a feeling of balance that I think was missing from my fitness before.

Balance: An even distribution of weight enabling someone or something to remain upright and steady. Stability of one's mind or feelings. 

My workouts ---> high intensity and low intensity combined make me feel balanced both physically and mentally. During HIIT workouts I'm in the go, go, go frame of mind and pushing my body to its max. There's no room for reflection. Even when I was running, I was always thinking more about the distance, the time, my body. LISS workouts let my mind and body rest. I'm able to connect with myself more emotionally. I feel more aware and STABLE doing both types of workouts.

Speaking of awareness...October is Breast Cancer Awareness month. I'm joining up with FitApproach and AfterShokz to get #AwareWithPink and I challenge you to join in too!

Until October 31st, AfterShokz is donating 25% of proceeds of every unit sold on aftershokz.com to Bright Pink, a nonprofit organization specializing in breast and ovarian cancer awareness and education. AND every time #AwareWithPink is used on Facebook, Instagram, and Twitter, AfterShokz is donating an additional 25 cents to Bright Pink! So get to hashtagging, sweeties!

All month long you can help spread the #AwareWithPink message. Follow FitApproach on Instagram and Twitter and look for the weekly prompts every Wednesday and Friday and help raise BCA awareness.


How do you find balance?
How will you challenge yourself to raise BCA?

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

WIA

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