Wrapping Up FWTFL Week 3 (with Weekend Workouts)

We've literally been living under our umbrellas for the past few days, but I haven't let that stop my motivation. I did change things up a little bit, but it's my workout and I have to make it work for me.

Lorna Jane tank (similar here)

Here's a look at my workouts this week:

Monday - Took my sprints and HIIT workout outside for my last sunny day workout.

Tuesday - Active rest day

Wednesday - Learned about strength training with Supersets

Thursday - Another training day at the gym. I think I'm becoming a gym rat.

Friday - My Bodystep instructor returned from Oz, so I took my speed burst workout to The Hit Room.

Saturday - Regular Calorie Day - Leg Day - the workout 

I started the day with a trip to the beach for a pre-arranged meet up of the Discovery Bay Ladies SUP group. Four of us braved the rain to participate in an upcoming local magazine article.

I usually SUP in my bathing suit, but the rainy weather had me in a normal Chi tank and Costa shorts. One of the ladies wears full coverage rash guard, wetsuit like gear so she won't get stung by jellies if she falls in the water.

Warm up - I was over the rain, so I looked up the at-home workout for the day. My warm-up consisted of me digging out the free weights, getting out my yoga mat, and that's it.

Strength training - It was leg day: squats, deadlifts, lunges, step-ups, calf raises. 4 sets of 12-15 reps. Plus FINISHERS - curtsey lunges, side lunge with squat, jump squats, jump lunges. 40 reps. Repeat ---> I did not repeat. This was one of those calls I have to make to keep my knee happy.

It sucks that I have to limit my workouts on one of the larger muscle groups, but I do. The old me would push through and finish the workout exactly as it's written. I would pressure myself to not quit because a leg workout burns a lot more fat calories than an arm workout. But then I would be out of commission for a couple of days with knee pain. I've learned to modify my workouts so that they work for me and be ok with that.

Sunday - low calorie day - active recovery - the workout

Warm up - For once it wasn't raining so we were able to walk to the fitness center. mrC had a strength training day and I tagged along.

Slow paced run - I chose to do the interval progression run today. It looks like this: 1 minute walk, 1 minute run, 2 minute walk, 2 minute run, 3 minute walk, 3 minute run, 4 minute walk, 4 minute run, 5 minute walk, 5 minute run. At the end, I was almost to a 5K, so I repeated the 5 minute run. 

I admit that the longer walk breaks were HARD! I've gotten used to my one minute recovery intervals, but I stayed focused on the goal of low intensity and keeping my heart rate in the fat burning zone. PS - I'm falling more in love with my Mizunos every time I run in them. Have you read my review?

Bonus - I tossed in a couple sets on the adductor machine because my inner thighs are nice and flabby. I'm hoping the use of the machine will supplement the leg day exercises.

Cool down - I did some stretching on the stretch machine. If you've never used the stretch machine at the gym, I highly recommend it. It looks like this one on Amazon. I don't have a lot of experience, but it made getting a really good stretch of my hamstrings, glutes, and quads so easy. I did not use heavy weight during my leg workout yesterday, but I was feeling the results of the high repetitions.

Regular calorie day - the meals

Broke fast at about 11 - 2 scrambled eggs with ham, gluten free pancakes, red grapes, and orange juice

Lunch - 3 turkey roll ups and microwave popcorn

Dinner - Buffalo chicken quinoa and green beans

Snack - mini YPP

Low calorie day - the meals

Broke fast at 11 - 2.5 scrambled eggs with ham, one PB&J rice cake and red grapes

Lunch - leftover buffalo chicken quinoa and green beans

Dinner - leftover buffalo chicken quinoa ---> it's THAT good! (recipe here)

How was your week?

Linking up with Tricia and Holly for the Weekly Wrap!

You Can Do Speed Bursts at Bodystep

Today I made up the low carb day I missed on Tuesday. I've said this before, but I really love how easy it is to make carb cycling work for you. If you need to, you can switch up days because of work, appointments, parties, or whatever. It's no problem.

(If you are interested in joining the FASTer Way To Fat Loss program, here's a link to join and start carb cycling with me! Click here).

Week 3 Low Carb Day - the workout

The FWTFL workout for the day was a choice of Speed bursts followed by an ab circuit. My favorite Bodystep instructor is back from Australia after an extended (almost 2 months) leave, so I had to go back to class.

There are 12 workout tracks in a typical class which means there is a lot, I mean a lot, going on. The whole class is high intensity intervals: cardio followed by strength and ends with a powerful core workout. Here are some of the things I remember doing today, but not necessarily in the right order (after the warm up).

Warm up - step moves mostly on the floor
Warm up part 2 - step moves on the step
Cardio peak - basic stepping with glute leg lifts, burpees, lunges, knee repeaters
Mixed strength - lunges, squats, glute leg lifts with weight plate
Speed track - skaters, speed step, plyo jumps and burpees ---> I thought I would be sick!
Another Cardio peak - I honestly can't remember what we did ;)
Core - oblique focus: side crunch with weight, bent leg side drops, and plank twist with weight
Stretch

After a couple of weeks of missing cardio classes and a couple of months since my last time at Bodystep, this was a tough class. Good, but tough. It felt awesome to see how many calories I torched.

mrC did his low carb day workout outside at the fitness center and then met me in the North Plaza after my class. We probably could have walked home, but the sky looked too unpredictable. We took the bus instead.

OOTD: tank, capris (similar), shoes, bag

Low carb day - the meals

Broke fast at 12:00 - 2.5 scrambled eggs with ham, 3 sausage links, one PB&J rice cake

Lunch - 4 turkey rollups, peanuts and a chocolate protein shake ---> last one, ran out of this protein that I can get on Amazon.

Dinner - leftover chicken and green beans


Has your workout ever caused you to throw up?
I need to buy protein. What's your favorite brand for chocolate shakes?

Today I'm linking up with Nicole for the Fit & Fashionable Friday link-up

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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