Fuel Up Friday: Before, During, & After

After combing through the travel websites, mrC and I bought the tickets for our upcoming vacation back to the states! To celebrate we rode our bikes to the ferry terminal to purchase our tickets to the Hong Kong airport.

Today, like most days, my pre-workout fuel was two PB&J rice cakes.

Since the weather was so nice, we took our bikes for an extended ride on the Shenzhen Bikeway.

At the turn-around there's a cute little snack shack. We usually just get water, but today I needed a little something extra for my mid-workout fuel and I felt like trying something fun and new.

A pineapple popsicle, bīng bǎng in Chinese, hits the spot on a warm humid day! Probably more tastes good than good for me, but you only live once!

After enjoying the views on our 10 mile bike ride, my post-workout fuel was a protein smoothie.

How do you #FuelUpFriday?

My Lazy Day Wasn't So Lazy + 60 Second Challenge!

Today was supposed to be a lazy kind of day, but instead I found myself cleaning, working out, and biking to some errands.

I woke up early to speak to mrC before he left Singapore and to watch the other World Cup semi-final game. During half-time I decided to vacuum the floors. What a workout! This vacuum was gifted to us by a friend who returned to the US, and I have the hardest time getting it to cooperate!

After the game and cleaning the apartment, it was time for a morning strength session. I did the same stability ball workout from yesterday plus the 7 minute HIIT workout I shared a few days ago. 30 seconds on, 10 seconds rest, x12, repeat. Shewww!

I also took the PopSugar 1-minute plank with arm and leg reach challenge. She did 14 reps. I did 9. How many can you do?

After my workout, all I wanted was a smoothie. I took quick bike ride to Peninsula, about a mile away, to a local international store because I was running low on smoothie ingredients.

It's common to see street vendors selling local in-season produce at corner stands. On the way back from the store, I stopped to buy some watermelon.

For lunch I had left over cheesy quinoa & tuna and a smoothie made with fresh spinach and strawberries. 

What do you do during halftime of sporting events?

What's your favorite smoothie ingredient?

Done Before Noon and A New Favorite Snack!

I might have mentioned that it gets really hot in Shenzhen. Lately by noon it feels like 100 degrees or more! I had already adapted to the idea that between 1:00-4:00 people stay inside, but now I'm thinking noon might be a better start time.

Here's what I managed before noon today:

I saw my stability ball just sitting there this morning. So I made up a stability ball workout to do while waiting for the USA vs GER World Cup game to start ----> by the way, how awesome was that win??

After the game I rode the bike to the Hilton for a treadmill run and strength workout. I love that I have my own little parking area.

The Run: planned to do the usual 30 minutes, but I found my groove during mile 3 after my music shuffled to the oldie "Rompe" by Daddy Yankee. Kept it going for 40 and 4.3 miles. Thinking about miles, I ran 31 miles in June, so my July goal is to to beat that.

The Strength: focused on arms: chest press, lateral pull, seated row, medicine ball squat toss, and reclining crunches. SIDENOTE: I did not grunt at all during my strength exercises. Why do men grunt LOUDLY?

On my way home, I stopped at the grocery shop for a few items including BBQ sauce for my crockpot chicken dinner.

By noon, I was back at home and quickly made some turkey roll-ups for a FaceTime lunch date with mrC. I'm so happy that he comes home tomorrow!

I'm fairly certain that Popchips are my new favorite snack ---> and yes, I AM hugging an empty bag...but I promise that I did not eat them ALL today (even though I could!).

I'm going to spend a little time this afternoon reading the new book I downloaded: Luckiest Girl Alive. They say it's as good as Gone Girl and The Girl on the Train and I loved both of those.

Do you grunt when you workout?
What is your favorite snack?

A Morning Date and Trip to Tuen Mun (Hong Kong)

It is still hard to believe that I wake up to this view everyday.

After admiring my view over a cup of coffee, I had a date with my foam roller. It's my China chiropractor until I find one here to see...meaning one that speaks English. I found this great guide to 5 Foam Rolling Moves You Aren't Doing (But Should) very helpful.

My morning workout was Day 30 of #MeanAbsJune challenge (it feels so good to be done!) and one round of 7 Minute HIIT Workout. I worked up an appetite, so I splurged and made myself some cheesy scrambled eggs with ham. YUM!

Then I put on my walking shoes for my first visit to Tuen Mun, a city in the New Territories, Hong Kong. I was a little nervous about the trip because it was my first time crossing the border and I needed to change money from China RMB to Hong Kong dollar for bus fare and a metro card.

It was awesome of Young and (new friend) Kathy (from San Diego) to show me the ropes and take me to all the practical shopping in the area.

After passing through China immigration (departure) and Hong Kong immigration (arrival), we rode in a double bus to Tuen Mun Town Center.

Tuen Mun is a popular destination because things are cheaper than in China and you can get your hands on a lot more western products at the malls and the supermarkets, like Taste. Great name, right?

One of the malls we went to, Trend Plaza, had an Outback Steakhouse! That's a cheeseburger (no bun) and fries for lunch.

We went on the Hong Kong metro to get my Octopus Card which can be used on buses, metro, and in stores and restaurants. I thought that was pretty cool.

I'm pretty excited to have made my first trip to Hong Kong and look forward to going back with mrC soon.

My best purchase of the day was Bob's Red Mill ground flaxseed. Now I can make gluten free protein pancakes!

Dinner was left over gluten-free spaghetti with the last of the strawberries on the side.

Do you use a foam roller?
How often do you use your passport?

Mountain Monday and Happy Hour

I like Mondays because they start with a climb up the Nanshan Mountain with the SWIC hiking group.

Before walking to Sea World for the meet-up, I had one of my usual quick breakfasts: PB&J rice cakes with a side of coffee. They do the trick.

The hiking group has gotten smaller, but I love that whoever is around still joins, even when it is getting hotter and hotter.

Speaking of hot...this is what we were working with today. Fortunately there was a nice little breeze most of the way to the top.

Coming off the mountain, I was a sweaty mess so I stopped by the Hilton for a quick dip in the pool to cool off. It is amazing in the water and it's not usually crowded. 

I had some leftover gluten-free spaghetti for lunch and then FaceTime'd with mrC who is in Singapore. I took this picture without him knowing :)

To end the day I met my friend Young for Happy Hour and dinner. Young is from Boston and has been in Shenzhen for about 4 years. I meant to take a picture of my chicken Caesar salad, but instead here one of us! It's dark because we like to sit outside and the sun sets around 7:30 here.

What do you look forward to each week?