Intervals and Body Weight Workouts I Like

Today marks the start of week 3 of carb cycling and I'm feeling great. My biggest NSV (non-scale victory) so far has been adding in runs and upping my weight.

We had one more pleasant morning for an outdoor FASTer Way to Fat Loss® workout before Typhoon Merbok started moving into the Hong Kong region. Today was intervals day.

Week 3 Low Carb Day - the workout

Warm up - we walked to the promenade ---> a perfect spot for an outdoor workout

Speed Bursts - One thing I like about this program is the workout options. Today there were three choices for speed bursts. I've done 7 Up 7 Down. They were tough. Stadium Steps sounded like an awesome challenge, but I'm not sure where I could do them (must look into that). Today, since the first time went so well, it was sprint intervals again. Sprint 100% effort for 20 seconds, rest for 40 seconds. Repeat 14 times (2 more than last time). In the sun and the heat, these are sweat makers. Even with the two extra today, they went pretty fast. Using an interval app that links to my Apple sport watch makes it super easy to do them. So do my new Wave Sky. Seriously loving these shoes so far.

HIIT circuit - this body weight leg workout was tough after sprints but easy to do outside. Air squats, lunges, step ups and squat jumps. Rest and repeat. I only did one round instead of two because I was so hot and I had to pee.

I love body weight workouts. They are so versatile and there are so many online videos to help make it easier to do them when you can't get to the gym, or a fitness class, or when you are traveling. Here are some of my favorite workouts:

from Fitness Blender

from PopSugar Fitness

from Amanda Miller

Cool down - nice slow walk up the hill to the coolest spot in Discovery Bay.
Working out is definitely a team effort in this family. For both of us, having a workout partner is motivating and certainly more fun!

Low carb day - the meals
Broke fast about 11:00 - 3 scrambled eggs with ham and 3 sausage links with a tsp of maple syrup
Lunch - Almond chocolate protein shake (I use Designer Whey - available on Amazon), 1 can of tuna with tbsp of mayo, and PB&J rice cake

Dinner - beef burger (no bun) and green beans
Snack - peanuts
Then we sat back and waited for the typhoon. When we lived in China, getting information about the weather conditions seemed harder. We received alerts on our phone all day and from the management of our apartment building.

Do you like to run stairs?

Weekend Workouts: Making the Most of Pre-Typhoon Weather

What do you do in Hong Kong when there is a tropical depression, possible typhoon headed your way? You make the most of the sunny weather while you can. Even if it's hot, hot, hot! The forecast for the coming week is all about rain and lots of it, so adding in an outdoor run and some fun on the water was important this weekend

Week 2 - Regular calorie and Low Calorie day - the workouts

Saturday - It was leg day and as a warm up, I ran an easy 1.3 miles to the fitness center. It was warm and sunny, but thankfully the first half of the run is shaded by trees and a tunnel. I love these short little runs and I was extra excited for this one because it was my first run in the Mizuno Wave Sky. I love the feel of new shoes.

The leg workout was no joke! It was 50% on the machines and 50% free weights (or just body weight) and I liked that. I like using the free weights because those exercises utilize more than one muscle group even though you might be focusing on one main muscle. For example, squats are quad dominant, but also draw on hamstrings, glutes, and calf muscles. On the other hand, I like the machines so that I can focus on one main muscle group and sometimes with better form. It's a balancing act for me and my testy knee, so a little bit of both works perfectly. Throw in some finishers and my legs were done.

Sunday - I chose to take my iSUP board out for about an hour of low intensity cardio since it was active recovery day. It's hard to believe there is a storm lurking in the South China Sea when you look at the bright blue sky over Discovery Bay and Tai Pak Beach.

this board is still available at a great price on Amazon

It didn't take long to get hot and sweaty, but getting in the water was not an option for me. Not that it is normally. It takes a lot to get me to go into deep water. Today there were a ton of jelly blubbers (aka blue blubber jellyfish) in the shallow waters! I'm pretty sure the sight of them helped keep my heart rate elevated in the fat burning zone. 

Week 2 - Regular calorie and Low Calorie day - the meals

Saturday - Broke fast around 11:00 - 2.5 scrambled eggs with ham, 2 pieces PB&J gluten free toast, orange juice

Lunch - 3 turkey & Swiss roll ups and a protein smoothie with Bob's Red Mill vanilla protein (available on Amazon)

Dinner - mrC's chilaquiles (seriously soooo good) and corn

Snack - watermelon, vanilla yogurt with chocolate sauce

Sunday - Broke fast at 11:00 - 2.5 scrambled eggs with ham, 2 PB&J rice cakes, watermelon

Lunch - 3 turkey & Swiss rollups and watermelon

Snack - peanuts

Dinner - leftover chilaquiles and corn

The big food winner this weekend ---> the watermelon. It was my first of the summer and it was so dang good. When we lived in China, we could hardly ever find seedless watermelon. Eating watermelon with seeds almost takes the fun out of it.

D you squeeze in certain workouts when you know bad weather is coming?
What is your watermelon preference - seeds or seedless?

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Active Recovery Day - Bowling in Hong Kong

Low intensity workouts usually bring to mind yoga, biking, walking, elliptical, pilates. Believe it or not, bowling can be a great active rest day option, too.

If you've ever been bowling you know that it utilizes most of the major muscle groups. When you throw the ball down the lane, you are stretching and flexing several muscles all at once. You might have felt it the day after ---> sore glutes or even a sore arm?

Bowling is anaerobic and it's not meant for building muscle mass, but it is perfect for active recovery day.

Today I met up with some American Women's Association friends for a couple of hours of bowling. The temperature has been really heating up here in Hong Kong and bowling is an excellent way to escape the heat.

We had two lanes for two hours at Thunder Bowl, located in the basement of Whampoa Plaza (just opposite the big ship) in Whampoa. We bowled three maybe four games and had an absolute blast. We also burned about 300 calories.

Low Calorie Day - the meals

After bowling I skipped the group lunch at California Pizza and headed back to DB. Although I love pizza, it's not a great choice on low calorie day (we all know pizza is anything but low calorie) and it was not gluten free. 

Broke fast about 1:00 - I grabbed a few items from the grocery near the ferry pier including: yogurt bars - they are so yummy!

 

Lunch - 3 turkey roll ups with swiss cheese, pb&j rice cakes and red grapes.

Dinner - leftover salmon patty, green beans and salad

Snack - two PB&J rice cakes

Overall: I'm having trouble getting in the carbs. I can consume insatiable amounts of bad carbs (chips anyone??), but trying to eat my macros fills me up. Is this really a bad thing though? 

What atypical activity have you used to stay active on rest days?

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Top Three Thursday

Last week I was wandering around the fitness center trying to locate all the machines needed for strength training day 2. Today, I was like a pro. Well, not a professional weight lifter, but definitely someone with experience in a weight room.

I have to admit, that felt pretty good.

Today I'm focusing on the top three things that made me smile.

1) Working out with mrC. His schedule has been pretty light recently, so we've been able to do this Faster program together. Not everyone has a spouse for a workout partner, so I know how lucky I am. Being able to do the workouts together definitely makes it more fun and we motivate each other.

Week 2 Regular Calorie day 2 - the workout

Warm up - we did our usual thing and walked to the fitness center

Strength training - it was upper body day today. I have to modify some of the exercises still because my shoulder is still healing (I hope). I'm getting the hang of knowing what weight to use, but today I killed the triceps exercises. Pretty sure I'm going to be a little sore tomorrow.

Cool down - we took this literally and went to our happy place (see #2 below)

Week 2 Regular Calorie day 2 - the meals

Broke fast 11:30 - 2.5 scrambled eggs with ham and Bob's Red Mill gluten free pancakes

Lunch - 3 turkey roll ups, red grapes, celery with hummus

Snack - peanuts

Dinner - salmon patty, green beans, sweet potato tots and a salad

Snack - greek yogurt with some chocolate sauce

2) Going to the pool. I have always loved the water, loved the beach, loved the pool. I really love cooling off in the pool after a workout. This pattern got started when our expat adventure began in Dubai.

3) Pedicures. A friend recommended a salon (one that I had walked by dozens of times and not noticed) and I recently tried it for myself. I had a manicure the other day and today I got my toes done. Don't you love the way the hot pink pops against my leopard Sanuk flip-flops?

Tell me something that made you smile recently.

Global Running Day + Strength Training

It wasn't a scheduled day for running, but I had to run because it is Global Running Day and the whole FOMO thing!

So, mrC indulged me and we ran to the fitness center. I carried the #OiselleWorldRelay virtual baton in Hong Kong while sporting my favorite running shorts and tank (similar).

The short run was literally a great warm-up for our strength training in the gym. It's already in the high 80s before 7AM here, so we were nice and sweaty going in.

While I'm on the topic of heat and running, June is also National Safety Month. One precaution runners who lace up for outdoor runs in the summer should take is staying hydrated. You probably couldn't see it in the other photos because of how nicely it tucks into my sports bra, but I run with my Simple Hydration water bottle. The bottle is so comfortable back there that when I started my strength workout I realized I had forgotten to take it out!

Week 2 Regular Calorie Day - the workout

Warm-up - 10 minutes of (your choice) - Perfect spot for my run.

Strength training - Legs. Chest. Shoulders. Finishers ---> let's talk about these. At the end of an already intense training session, these extra exercises are meant to push you to the next level and leave your energy depleted. The benefits to adding finishers at the end of workout are 1) increased fat burning time after your workout has ended, and 2) burning more calories in less time.

Side note: I finally found the in-between weighted dumbbells. Game changer.

Cool down - Any thoughts we had about running home after the workout disappeared after those finishers. Instead we walked back and spent a little time stretching in what we call the best spot in Discovery Bay ---> because there is always an amazing breeze here.

Regular calorie day - the meals

Broke fast around 11:30 - 2.5 scrambled eggs with ham, 2 pieces GF PB&J toast, and red grapes

Lunch - Quinoa & tuna and some green beans

Dinner - 4 crunchy tacos and corn

Snack (aka dessert) - strawberries

Hitting my macros was a struggle in my previous rounds of carb cycling, but I seem to be getting the hang of it, finally.

How are you celebrating National/Global Running Day?
Do you ever do things because of a FOMO?

Today I’m linking up with Susie and Rachel and Debbie and Lora for the Running Coaches' Corner and I'm linking up with Annmarie, Nicole and Jen for Wild Workout Wednesday!!





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