First Impressions of Flow Yoga

I showed up at YogaLife for Pilates class only to learn that the schedule was different for this week. Instead the class being offered was Flow with Alignment. The girl behind the counter said the class was ok for beginners to try, so I figured what the heck? I'm already here.

Since it was my first time taking this type of class, I thought I'd share my first impressions/thoughts:

1. When the instructor only speaks Chinese, DO NOT PANIC! It is easy (most of the time) to follow along by simply watching the instructor or the people near you. If you are really messing up, the instructor will come to you.

2. Flow starts off slow. I know this has something to do with breathing. Connecting with our breath. That sort of thing. We sat for what seemed like an extra long time, just breathing. This leads to #3.

3. Seated meditation poses are hard work. You would think that sitting down would be restful. Effortless. Not so much. For a beginner like me, sitting straight makes my back muscles tired.

4. Pay attention to the sequence of poses. We were shown poses in groups of 4-6. After moving through them slowly, the instructor would have us repeat the sequence multiply times at a faster (but comfortable) pace.

5. It's OK if you can't do ALL of the poses. Most people in the class collapse the pose or simply lay down at some point. For me the goal is to try everything. Then I can see if I'm improving at all later.

6. Be prepared to sweat, A LOT! Even when it's not hot yoga! Normally I find it annoying to have sweat dripping off my face, arms, and legs. But in a yoga class, sweating means your body is warm, your muscles are warm, and therefore ready to stretch and twist and reach...I like this feeling.

7. You are supposed to contract your muscles while posing. I did not know that! I know my muscles contract as I am moving, but when holding a pose, the instructor pointed to my quads and indicated that I should contract (at least I think that's what she meant. Yogis let me know if I misunderstood). And, it's not easy to do. Believe me, I tried to tighten that quad. It just didn't want to cooperate beyond what it was already doing.

Not my class, but photo from YogaLife website

Overall, I liked Flow Yoga and will probably go back when it fits in with my schedule. It was a good class for beginners to take.


Do you have a yoga class preference?
Give me your best beginner yoga advice...

There almost wasn't a #TreadmillTuesday

I spent my morning at the SWIC Welcome Breakfast signing up runners for the new running group, drinking mimosas, and enjoying a wonderful breakfast party. This was a much bigger event than the normal Tuesday coffees at the Hilton and was about 30 minutes away at the Marco Polo Hotel in Futian.

When I got home around lunch time, I was feeling pretty blah. I FaceTimed with mrC who is on a trip and told him I didn't think I was going to make it to the fitness center, but after taking some ibuprofen I decided to go for it. 

I walked to the fitness center and five miles later, I felt much better.

Yesterday I read a great article on yoga stretches for runners (here), so after my run I actually did them. I'm not very good at stretching after my runs, but I felt so good going through all 10 poses. 

My post-run swim made me feel even better. I love when no one else is in the pool. 

Tomorrow is my second pilates class. Wish me luck!

Do you like mimosas? 

Do you push through feeling yucky or take a day off?

Motivation Monday! Who Dey!

Today started with a little American football. I had to show support for my team while listening and watching online.

The team that no one ever believes in came out the winner!

I met the SWIC hiking group for the weekly climb up Nanshan. Today one member who usually needs to turn around made it all the way to the top!

I started thinking about the WHO DEY message. It originated during a time when the team was doing poorly, but then went on to play in the Super Bowl. Who Dey think going to beat those Bengals? Nobody!

We all go through those times, when we doubt ourselves, when others laugh at our goals. Those times when the mountain seems insurmountable.

But we have to
keep pushing,
keep fighting,
keep working,
keep climbing
for what we want.


What's your mountain?
How do you stay motivated?

#SundayRunday and What I Love About Strava

Today was one of those days where it wasn't easy to get up early and go for a run. Having a date to run with friends helps.

Before getting out the door, I did some warmups and stretches. This is a new one from the chiropractor that is great on the glutes, but makes my lower back feel good too. I think it's just a standing pigeon pose.

The girls and I got to see the end of sunrise along the waterfront and enjoy the newly planted trees at a new apartment complex. We also enjoyed comfortable temps in the high 70s for all 3.5 miles! It still felt like 85, but it was the first time I saw temps below 80 since moving to China in May.

I've always been a Nike Running fan. I have the Nike+ GPS watch and use the Nike Running app. Most of my running friends are using Strava and lately I've been checking it out.

There are 4 things that I really like about Strava:

1. The Feed. I can follow my friends and see their workouts.

2. The Kudos. Giving and getting high fives is awesome-ness.

3. The Groups. Because it's about finding and loving your tribe, right?

4. The Best Efforts. Instantly see what was good about each run (even when it felt like crap!).

I'll still use my Nike (until I get a newer, bigger, better running watch) because I can't leave all that running data behind!


What did you do on Sunday Runday? run, race, rest?
Are you on Strava?

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Friday Favorites: Rainbows and Rewards

At the end of a busy week, my body told me it was time for a rest day. So instead of joining the SWIC hiking group for a 3 hour walking tour, I opted to stay home and relax.

My day of rest turned into rainbows and rewards.

Here are some of my favorite moments:

A sign of peace.

Amazing NYC Rainbow today. Originating from #worldtradecenter the day before #911 pic.twitter.com/TophkKhqbr

— Ben Sturner (@leverageagency) September 10, 2015

Comfy pants and coffee.

Football on a Friday morning.

A surprise overnight trip to Macau Friday afternoon with mrC! (which is why this post is so late). We stayed at the Hard Rock Hotel. He took me to dinner at the Hard Rock Cafe and then went to see The House of Dancing Water.

We had the best time!

We spent all day today sightseeing around Macau.

Do you ever have blah days turn into amazing days?
Do you like surprise plans?

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The First Ever SWIC Running Group!!

I have been missing my MRTT running peeps, so I am attempting to put together a running group among the expats here in Shenzhen.

The group will meet at the Shenzhen International School on Thursday mornings at 8:00 sharp.

Today was our first meet-up! Four SWIC members came to join me for a run.

Together we ran a nice and easy 5K route that took us by the water.

We cooled off with some post run juices and good conversation.

I can't wait to see where this goes!

I also revisited the chiropractor. My adjustments and therapy have been very successful, but then yesterday I woke up with a terrible pain in my back. I think I just slept wrong because today it was better, but Dr. Steve said my rib cage was also rotated. I'm blaming the yoga.

Tonight I'm going to watch some friends play tennis.

In case you didn't hear:

CASE DISMISSEDI did not litter. My group size was always 12. I drank champagne after a 46 day life changing journey in...
Posted by Scott Jurek on Wednesday, September 9, 2015

Any tips on running groups?

How would celebrate after 46 days of running?

Trying Something New: Pilates

Today I tried something new. I took a Pilates class at the yoga center. I heard it's a great cross training option for runners.

photo Yogalife

I should start by saying it's lucky that I got in because despite showing up a little early to check in for the class, I forgot my YogaLife card. The friendly attendant who speaks only Chinese waved me in, I think because she remembered me.

With the help of a kind French woman named Virginia, I found room #1 and grabbed a mat by the windows. We chatted about our mutual lack of flexibility and she told me about some other Yoga classes.

And then the sweating commenced.

The 60 minute class was a combination of yoga poses and core exercises. Our instructor, Candy, led the class in both Chinese and English which I really liked. I think I will learn how to say right and left in Chinese very quickly!

Unlike Hatha Yoga on Saturday, I was able to do almost all of the work today. I am looking forward to seeing my flexibility and balance improve over the weeks as I take both classes.

Daily planking: It was free choice day for the challenge, so I'm counting all the planking I did in Pilates today.

Have you seen this? Oiselle is starting a reading club for runners! I've already read the book (it's really good) and am loving this idea.

Long Distance Reading Club starts soon! Kicking it off with a classic: Once A Runner. #staytuned #LDRclub pic.twitter.com/zyFyfjN4py

— oiselle (@oiselle) September 2, 2015

Have you taken Pilates? 
Do you have a favorite book about running/fitness?

Treadmill Tuesday: 10 More Minutes

This song makes me want to kick ass at life every time I hear it.

Today it inspired me to stay on the treadmill 10 minutes longer than I had planned. I was nearing the end of my 30 minute run when it came up on my playlist. My knee was feeling good, so I went for it.

"The only way you can know / Is give it all you have"

I believe I owned my run today!

Immediately after my run, I went right into plank work. Challenge day 8: side plank reach through 5x each side, plus timed side planks. Then I timed my standard and got a NEW PB!

Can you see the bead of sweat on my forehead?!?

I finished up my workout with 10 laps in the pool then biked it home. Love mixing things up.

What songs inspire you?
Do you mix up your workouts or stick to one activity at a time?

Mountain Monday: 5 Lessons on a Rainy Day

The forecast for today was thunderstorms.

Approaching the meeting place for the weekly climb up the mountain, the sky looked rather ominous.

We always go unless it is pouring.

Here are some lessons I learned from today's hike:

1. Don't let a little rain scare you away. I would have missed out on a great climb and great company.

2. Mosquitos come out to party when it's wet and cooler.

3. I'm still afraid of thunder, but friends laughing at me make it better!

4. Athleta shorts stick to your legs when they are wet.

5. Sometimes you have to take a lot of breaks on your way to the top. It's ok.

It did start to rain on the way down the mountain. Good thing I also had an umbrella. It was still a fun hike and the post-hike chatting at Starbucks is always entertaining.

Climbing the mountain also helps me hit my 10,000 steps. I love the feeling when my Fitbit has its little celebration on my wrist.

In other news...the difficulty level is rising on my daily plank challenge. Today we had to do 10 second walking plank, 10 second spiderman plank, right into timed standard plank. Oh abs on fire!

And today I conquered the daily recommended 20 strokes with The Stick.

Tell me something you learned from your fitness today.
Do you exercise in the rain?

#SundayRunday: The theme of the day is SWEATY

The problem with telling people you are going to run, is that when you're thinking about skipping because it feels like 93 degrees, they text you and want to meet up. Runner problems.

I met my friend outside our entrance gates where the locals meet up to exercise. I love watching them.

I took us on a route that I wanted to check out as an option for the running group because it will let people stop after about 1.5 miles if they want or keep going.

Most of the route is in the shade, at least at 7AM. We ran into one construction area blocked off and got redirected toward some steps. Running stairs is good for you though, right?

Keeping my promise to myself, I did my post-run planks plus day 6 for the plank challenge.

A day in China wouldn't be complete without walking. mrC and I walked to the cleaners and then stopped at the store. In case you missed it, here in China the humidity is high and the air movement is low. If we're lucky we walk into a tunnel of wind coming off the water. Of course we have to stop and enjoy it.

We did get to ride the bus and the metro today to get to church, but we were still a sweaty mess by the time we got there.

After church we had our second chiropractor appointments. More adjustments and more Stick rolling on the IT bands. I'm pretty sure I was sweating through the pain, but it helps to have someone else do it.

When we finally made it back to the apartment, mrC installed my new bike bell.

Do you run steps as part of your training?
Are you a Stick user?