Am I Becoming a Gym Rat?

Most of the gyms I've been to present the same scene: the men are mostly lifting weights and the women are mostly doing cardio. There are exceptions, and I have seen an increase in women strength training, but this is typically what I see.

Am I right?

The term gym rat often has a negative connotation. The term conjures up images of big bulky men flexing in front of mirrors and grunting. There are a lot of variations to the definition, but they all basically say that a gym rat is someone who spends an unusual amount of time at the gym and obsesses about gym workouts.

But, couldn't being a gym rat also be a good thing?

Picture this: a gym rat is someone who goes to the gym often enough to know how to use all the machines and equipment correctly. Someone who has a workout plan and gets it done efficiently. Someone who views strength training just as, or more important than cardio. Someone who visits the gym, but doesn't live there.

Why should women want to become strength training gym rats?

1. Burn more calories. Women who lift heavy weight burn more calories during and after the workout. Each pound of muscle burns up to 50 more calories per hour than a pound of fat (this shouldn't surprise anyone!)

2. You'll torch body fat. Losing body fat means you will look more defined and toned. Torching body fat means losing belly fat too.

3. You'll get stronger. Lifting heavy makes muscles stronger ---> not bulky unless you are taking steroids and eating a TON. Building strength then prevents injuries. It's a win-win situation.

Carb cycling is turning me into a gym rat and I'm loving it.

Week 3 Regular Cardio Day 2 - the workout 

Warm up - It was raining again, so we took the bus to the fitness center. I do not want to get my Mizunos soaking wet. I did a repeat of yesterday's warm-up on the treadmill: 5 minutes walking and 10 minutes easy running.

Strength training - Supersets (again) plus an ab circuit to finish. I did a little research about how much weight to use for Supersets. The weight goal: choose a weight that is sustainable for the whole set. You want to be able to finish all the reps, but just barely. It was all arms today (my weak area), so I tried to push myself with the weight. The last exercise was push-ups and I could barely get through 5. My arms were toast.

Cool down - Just like yesterday, the rain had stopped so we were able to walk back to the apartment.

Regular Calorie Day - the meals

Broke fast at 11:00 - 3 scrambled eggs with ham, two PB&J rice cakes and watermelon. I was starving today.

Lunch - Leftover bbq meatballs and watermelon

Dinner - Italian chicken, green beans, and sweet potato tots ---> we love these things!

Macros: I still have trouble getting in enough carbs, but my protein almost always exceeds my daily goal. Following the IIFYM tempts me to want to eat the same foods over and over (have you seen my breakfasts?) so that I can hit my goals.

What do you typically see at your gym?
Are you a gym rat?

Are you interested in joining the FASTer Way To Fat Loss program? Use my affiliate link to join and start carb cycling with me! Click here.

Rest Day Fun and Strength Training with Supersets

I'm playing a little catch up on my carb cycling posts, so today you get a double. Our almost-typhoon Merbok passed by Hong Kong on Monday night and has left behind the most deplorable rainy weather. One rest day and one strength training day complete regardless.

Week 3 Low Calorie - Rest Day 

(I love that I can switch my days when necessary on this program)

My rest day was LHR (laser hair removal) instigated (no sweating for 24-36 hours) which coincides perfectly with needing to run some errands. Rain or shine, out we go. Thank goodness for rain boots and rain slickers. We went from LHR, to lunch, to the GAP, to two groceries and back. All in the (sometimes pouring) rain.

In case you are wondering what the inside of a LHR treatment room looks like, I took a pic yesterday. It's looks scarier than it is and everyone is so friendly and nice.

Week 3 Low Calorie - the meals

We happened to see a sign for Ruby Tuesday's on our way to my appointment and decided that was a great place to break fast and they opened at 11:30. Perfect timing. We don't eat out that much, but I love a salad bar.

I made several trips and also had some Cod on the side.

Dinner - BBQ meatballs and green beans

Snack - popcorn and watermelon

Regular Calorie Day - the workout

Warm up - our normal walk to the fitness center was interrupted by, you guessed it, rain. We took the bus instead and grabbed a treadmill for the warm-up. After walking for 5 minutes, I decided to run. I ran for 10 minutes without intervals and my knee was OK! Interested in my shoes ---> check out my review here.

Strength Training - Supersets. Four Supersets. Arms, legs, legs, arms.

Cool down - 10 minutes walking on the treadmill while mrC finished his workout and then we walked home because it wasn't raining.

So what is a Superset? If you are like me (not a gym rat), then you might not know the term. Directly from my workout: "A superset is performed when two exercises are performed in a row without stopping." The exercises can be opposing muscles or the same muscle groups. Even though there are two sets it is considered one set. A Superset. The purpose of the Superset is to improve performance, build muscle, and burn more fat in less time. 

Regular Calorie Day - the meals

broke fast at about 11:15 - 2.5 scrambled eggs with ham and two PB&J rice cakes and watermelon 

Lunch - 4 turkey roll ups and red grapes

Dinner - leftover chilaquiles and corn

Snacks - two mini peppermint patties

Here's what I do for fun, wearing a new linen tee that I picked up at GAP yesterday. I don't think it looks so see-through in real life. 

Do you like salad bars?
What do you think about Supersets?

I'm linking up with Annmarie, Nicole and Jen for Wild Workout Wednesday!!

Breaking in New Running Shoes - Mizuno Wave Sky

This post is sponsored by Mizuno Running and FitFluential. All reviews and opinions are my own.

I love running. I also love new running shoes. By new, I mean really new. New to the world kind of new. Today I'm excited to share my thoughts on the brand new (launched in May) Wave Sky from Mizuno.

The Wave Sky is a shoe built for neutral runners but with the most cushion for max comfort. A first glance might make you think this shoe is heavy, but it weighs in at only 9.3 ounces. That's not bad. In fact, that weight falls right in the middle of the Mizuno neutral family.

The Wave Sky is kind of like a crossover shoe. It's neutral but offers a substantial amount of midsole cushion like a stability shoe without feeling heavy and stiff. It's built to give runners a bit of a lively rebound. It's like you are getting the best of both worlds.

I've had a chance to break in my Wave Sky on easy runs, sprints and the treadmill. Let me just say that my feet and legs are happy with these shoes. I've been running in support shoes recently because of my knee, but these feel just as stable. They are so plush and so light and just feel really good. My feet are average width and there is plenty of room including the toe box.

I have to confess that when I receive a new pair of Mizunos, I fully intend to love them. Some I've loved more than others. I think the Wave Sky and I are going to be spending a lot of time together this summer.

Tweet: Want the best of both worlds? Try #running in the #WaveSky. @mizunorunning #ad #fitfluential https://ctt.ec/3e9W0+ from @runningescapade

Do you ever find yourself caught between two running shoe worlds?

What do you look for in a new running shoe?

Today I’m linking up with Susie and Rachel and Debbie and Lora for the Running Coaches' Corner and representing runners! 

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5 Safety Tips for Running Solo

I'm taking a little hiatus from workouts and getting sweaty for the next 36 hours because I had another round of laser hair removal treatment. While I'm on my break, I thought I'd share this post that I wrote for Wearsafe website. I hope you enjoy it!

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When it comes to running, we all have our preferences: run with a group or go solo. Even for those who prefer running with friends, it is inevitable that during training the time will come when you are forced to go out alone.

I prefer to run with others, but even if most of your runs are solo, going out alone doesn't have to turn into a bad experience. As we enter National Safety Month, it's a good time to think about what precautions we can take to make our solo runs safer. So today I'm teaming up with Wearsafe to share my go-to safety tips.

5 Safety Tips for Running Solo that I use:

1. Plan a route

Whether I'm in my own neighborhood or visiting somewhere new, I plan where I'm going. If it's a new area, I use MapMyRun and if possible, I also do a drive-by of the route to make sure it's not secluded. It's good to have a general idea of the area so you don't get lost and end up in a sketchy situation.

2. Tell someone

Always tell someone where you are going. Even on days when mrC is out of town, I send him a text to let him know I'm heading out, give him my route details and let him know when I get back. If he's at home sleeping, I leave a note and add the time.

3. Take a phone

It can be inconvenient, but a phone is good to have on a solo run in case you get hurt, get lost, or need to call for help. Having my phone accessible is important to me and carrying it in my Flipbelt makes it easier to get to than if it's in armband. If I'm uncomfortable, I will even run with it in my hand until I get to a spot where I feel safer.

4. Be aware

I love my music, especially since I now have wireless earbuds, but when I run alone I avoid using them. If I do wear them, I keep the volume down low so that I can still hear most of the world around me. With that in mind, there are times when wearing earbuds is probably not a good idea at all: running in the dark, running near sports fields, or running in an area prone to wildlife.

5. Carry safety devices 

Pepper spray or claw-like tools for runners are definitely good defensive options to have. I carry my Wearsafe tag. Much more accessible than my phone, if I'm ever in a situation all I have to do is press the button and my family and friends are alerted to my location and sent a 60 second audio clip of what was happening when I pressed the button.

Too many times, we read about runners becoming the victim of a crime. If you find yourself heading out for a solo run, take the time to use precautions.


PS - I'm happy to share my discount code RUNNINGESCAPADES for 15% off the Wearsafe Annual Service Plan. 


Disclosure: I'm a Wearsafe Running Ambassador which means I receive my yearly subscription for free in exchange for talking about my training and how I use my Wearsafe. As always, these are my opinions based on my own experiences.



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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?