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User Image chinafitness Posted: Jun 10, 2012 3:08 AM (UTC)

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Love being reunited with my #juicer! #beetroot

More posts from this user

User Image chinafitness Posted: Dec 9, 2014 12:44 AM (UTC)

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Ate this too fast to resize the photo so everything's a bit cropped haha. 1/3 Buddha Head fruit (Custard Apple), poached egg on a Ryvita, and a spoonful of veggies (pumpkin & spinach). On today's schedule is a 20 minute run during lunch and a 90 minute Vinyasa class this evening. First time I'm trying this particular class and I'm stoked to bend and stretch and zzzen. Have a great day!
User Image chinafitness Posted: Dec 8, 2014 3:03 PM (UTC)

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Back gains. Philly Rock Gym this September. My routine these days consists of a ton of climbing and yoga with leg days on Monday and cardio 2x/week, usually intervals or an medium-paced uphill run. The idea is not to impede climbing with too much bulk. It's been a difficult transition from the heavy lifting, but I've mostly enjoyed it.
Leg day today (3x12-15). If done efficiently, this gets me out of the gym in about 40 minutes, not including the 20 minute warmup.
BB Squats
Romanian deadlifts
Leg press
Walking lunges
1 leg cable kickbacks
Curtsy squat with weight
User Image chinafitness Posted: Dec 8, 2014 12:37 AM (UTC)

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Good morning, strangers. Long time no post. Will be rectifying that soon :)
User Image chinafitness Posted: Jun 12, 2014 12:39 AM (UTC)

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Progress pic! This morning (left) vs about 35 weeks ago (right). Whereas my initial gains were mainly shoulder and upper body, I'm seeing a lot of gains in my mid-lower back as well now. Hitting up the bouldering gym tonight to hopefully send a project that's been frustrating me for a bit and then we're outside this weekend.
Gnarly leg workout last night which I'm posting below. I've always been a high weight/low rep type but I've been experimenting with lower weight/higher reps for some endurance training. Guess I'll keep everyone posted on my progress.
Leg Workout 11 June
Warmup - 20m uphill jog
1 mini circuit: 3 x 15 (no rest)
Single-leg glute bridge (R&L)
Reverse lunge (R&L)
2 mini circuit: 3 x 15 (no rest)
BB squat
BB straight leg deadlift
Pull ups (5)
3 mini circuit: 3x15 (no rest)
Ham curls
Chest flyes
User Image chinafitness Posted: May 19, 2014 9:41 AM (UTC)

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A new week means new chances, new choices and new opportunities! My workout schedule for M-F (the weekend wouldn't fit!). I promised some friends I'd boulder with them Tuesday/Thursday this week, so I'm hitting up the studio tonight for some sweet yoga sweat and moving my leg day to mid-week 😳. You'll see I made some notes on my routine (3 x 10-12 with a warm up set & 20 minutes low impact cardio). I do a longer cardio workout on Friday, usually intervals, and I pair it with a quickie chest routine. Saturday and Sunday is usually a short hike and another climb.
There you have it! Excited to be alive, #fitfam!
User Image chinafitness Posted: May 14, 2014 12:47 AM (UTC)

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I've been so remiss with this account. I seriously can't believe it's been over five months since I posted (FYI got through that sugar fast if anyone was dying to know, ahem). One of my themes this summer - my second year and summer in Hong Kong! - is reconnecting, including reconnecting with my yoga practice as well as with the IG fitness community. That latter isn't just lip service, I learn so much from everyone on here!
This year has been such an amazing ride. On the fitness front, I'm bouldering and top-roping regularly (hoping to start lead climbing before the year is out) and will definitely be posting some action shots of the Hong Kong climbing community! I've somewhat busted my left knee, so cardio has been irregular, which makes me sad since there are so many amazing hikes here. However, I'm trying to rehab it slowly and am hopefully going to be back on the trails by the end of the summer. Lifting has taken somewhat of a backseat to climbing, although I get my leg day in once a week and it's been a significant part of helping my knee recover!

The pic above is a juice I've been making quite a bit this Spring. I'm still tinkering with the proportion of fennel/beet root/orange. Fennel is amazing with beet root, but a little goes a very long way!

Will be back soon xo
User Image chinafitness Posted: Dec 9, 2013 9:49 AM (UTC)

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I would cut a bitch for some sugar right now, folks. Thankfully I've only got 1 more day until this self-imposed torture is over.
Anyone who knows me knows that refined sugary treats are my kryptonite. Cake and candy are my jam (mmm, jam). On occasion, I dig deep and cut it all out of my diet, however. I'm not really into doing cleanses or flushes (I'll sometimes do a v gentle supported juice cleanse), so I guess this is my version of a fast.
It's amazing what effect cutting out refined sugar from your diet has. Will be posting photos soon, but SO much bloat disappears.
In the meantime, I'm feeling some SQUATS. A short but painfully sweet workout tonight. Emphasis on the pain ;) Warmup - 15 min uphill (4.0 vertical)

Workout: quickie squat-a-lot
3 x 8-12
Sandbag walking lunges
BB squats
Side-lunge squats L&R
DB Bulgarian squats L&R
Jump lunges
Sandbag & box step-up

Remember to stretch!!
User Image chinafitness Posted: Nov 15, 2013 1:45 AM (UTC)

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The pic here is a screenshot of an amazing pictorial series "Athlete" done by Howard Schatz. What I love about this feature is the body diversity we see. Nothing about this fucking thigh gap, no woman told to pose like the only thing of value she possesses is her tits & ass. These are OLYMPIANS. They do not give a single fuck whether you think they're hot or not because they compete at the highest level and their satisfaction is measured by their distance to their goals. I love that. I love that we can see, in some of these pictures, women of relative similarity in height/weight but totally different body compositions.
What does this mean? It means that you can be 5'4" and 115 lbs and look completely different from your 5'4" 115 lbs friend. It means you could have the measurements of Gisele and not actually have the body of Gisele - or vice versa. EMBRACE IT. Be the best version of YOU. Gah, Instagram can be so depressing sometimes and I've seriously unfollowed half of these "motivation" pages.
Below is a more concerted ab workout for today. My calf is feeling a wee bit better (I sat with my leg elevated this morning over breakfast), so I'm pushing a little bit with the lunge backs.
6 Nov workout (3 x 10)
10 minute bike ride (med intensity)

1 - dip to knee raise
2 - TRX lunge back to standing knee crunch (L&R)*
3 - knee hugs to V-crunches
4 - inchworms up the wall
5 - ab roll outs
6 - sumo squat with med ball & press
7 - elevated side plank crunches (R&L) * toe hovers but doesn't touch the ground.
User Image chinafitness Posted: Nov 14, 2013 10:54 AM (UTC)

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So...I sort of partially tore my right calf muscle 😣 I'm icing, elevating, and laying off the climbing for a week. I'm also supremely fcking pissed because it's my own stupidity that led to this. ANYWAY.
Ab-fab transformation! Since that first pic on Oct 4, I've been focusing on smart eating, effective workouts (compound movements with weightlifting; moderate cardio; rock climbing), and little lifestyle changes. The latter has mostly been facilitated by living in an awesome, walkable city. W00t Hong Kong!

I AM working out today (physio-approved) with my quickie chest-workout from a few posts back and floor ab exercises.
Ab workout (3 x 10)
Stability ball full crunches with 10 lb weight
Leg lifts with stability ball
Hanging twists
Hanging bar toe-touches* *note: I get no where near the bar 😉 more like 3/4 there xxo
User Image chinafitness Posted: Nov 2, 2013 7:09 AM (UTC)

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Berry breakfast! Added a couple scoops to my oats this morning and splash with some rice milk.

Gym was undergoing maintenance yesterday 😢 but the manager let me use the studio for an unplanned HIIT workout (was hoping to do legs!). Put this routine together on the fly and feeling the ache today!

Warmup: 10 minutes skipping
Workout: 15 minutes, as many sets as possible
10 deep jump squats off aerobic stepper
10 BOSU ball push-ups
10 sandbag clean & press
10/10 hip thrusts & reverse crunches
10 DB chest flye off BOSU

I did 4 sets and finished with 30 curtsy squats and 3 sets of 1 minute planks.
Not the workout I had planned, but a quick, effective cardio & strength workout nonetheless!
User Image chinafitness Posted: Oct 22, 2013 1:32 AM (UTC)

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#nofilter look at my back now...7 weeks out? Maybe 8. The left is a pic I snapped 2-3 weeks ago, the right this morning. I've definitely leaned out, not just around my waist, but also legs, hips, and bum (a previously impossible feat). I was in #Yangshuo for an all-too-brief climbing trip. The area is simply glorious - right out those traditional Chinese paintings. YS is also one of China's climbing meccas; you can't swing a cat without hitting a fully bolted mountain - and there's still so much to explore there. Whether you want to climb or simply travel to the caves, mud baths, river raft, I highly recommend it.
There's been quite a lot of chatter in recent weeks about "clean eating myths" - ie, it doesn't matter WHAT, just HOW MUCH. On one hand, I do think it injects welcome sanity into what, quite frankly, I view as disordered approaches to food. On the other, I think it's a highly personal decision re: what makes YOU feel your best. Two sides etc.
Did the quickie chest workout I posted a bit ago last night; tonight I'm at the bouldering gym (roof problem I've made into a bit of a project) and tmrw I hit legs for a long gym sesh. Have a fabulous week everyone!
User Image chinafitness Posted: Oct 5, 2013 11:19 AM (UTC)

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Yesterday's breakfaaaast and last night's chest workout. The former: steel cut oats with soy milk (premixed with vegan vanilla protein powder vanilla), and raspberries. Very filling and the powder isn't as sugary as the chocolate version, which I appreciate.
I did a 30 minute run and a quickie chest workout after I escaped the office last night. As mentioned in my previous post, I'm trying to balance out the gains I've made in my lats/shoulders/etc. I've definitely neglected hitting upper body at the gym, assuming the climbing would sort it out (hint: it doesn't). Was NOT lifting the weight I was before, but hey, challenge accepted 😈💪 Quick chest workout (3 x 8-12 incl warmup set)
BB chest press
DB flyes
DB Incline press
DB straight arm pullover
User Image chinafitness Posted: Oct 3, 2013 12:02 AM (UTC)

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Five week progress pic of my back. The #nofilter right pic was taken just this morning. My back, core, and upper body are feeling super strong these days. I've been bouldering and climbing about 3x/week.
I'm also focused on cutting out extraneous crap from my diet. While I definitely slip (all the time), I'm trying to replace sugary snacks with things like string cheese, fruit, etc.
I've been sticking to 1 leg workout per week and want to begin a chest workout to rebalance some of the gains I've made with my back. I'd also like to get in the habit of running a quick 30 minutes 1-2x/week.
User Image chinafitness Posted: Sep 16, 2013 3:20 PM (UTC)

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New kicks! Picked up a pair of Mizuno Wave Inspire 8s. These are fabulous if you have collapsed arches like I do. I did a break-in run tonight along with a slightly modified leg workout.
The first set is a warmup, so I generally go lighter or no weight. I'm squatting 100lbs these days, which is an all-time high! W00t!

Climbing tomorrow and cardio/core this Wednesday.
3 sets 8-12
Leg extensions
Hamstring curls
BB Squats
BB Straight leg deadlift
Glute bridges w/ball 3x20
Sandbag side squat with hip abduction 3x20
Curtsy squats 3x20
DB Split squats
User Image chinafitness Posted: Aug 29, 2013 10:27 AM (UTC)

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Foam rolling it the fck out today during my lunch break. About to get on the bus for my evening bouldering sesh, but knew I had to stretch it out this avo if I was going to have an even halfway productive climb.
That's because I had a craaazy lift the other night! I felt like I could lift anything. So awesome. The new leg workout is below 👊

For whatever reason the second day after legs is ALWAYS the most painful. Had a 30 minute stretch + foam roller + tennis ball to help work tension in my lower back, groin, and glutes.
15m warmup - skipping

3 sets 8-12 except where indicated

BB Squats
BB Straight leg deadlift
Sandbag side squat with hip abduction 3 x 25
Seated calf lifts
Hamstring curls
Glute bridges
DB Split squats
10m cool down - jogging @ vertical of 3-5
User Image chinafitness Posted: Aug 26, 2013 3:40 PM (UTC)

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Ah, sorry for the blur and the mess, guys! I've totally got a box of cotton swabs hanging out on the left corner and you could probs see my bathing suit in the right hand corner. ***
So this is a progress pic (of sorts) after a solid 2 months of bouldering. I'm going about 3 times a week now. I also do a major leg workout 1/week and a cardio/core interval day as well. I leave one day for yoga/deep stretching and then an active rest day (usually accompanied with a hike). *** Unmentioned here is upper body/arms workouts. I have left these almost exclusively to the bouldering sessions. I mean, the mental and emotional challenges and joy I find in climbing aside, the way this is changing and defining my body is unreal. *** My upper body and core have shown the fastest change, with my waist really beginning to dip in and my arms becoming much more defined. I go back again Wednesday and Friday. Cannot wait! *** Hope everyone is enjoying the start to their week.
User Image chinafitness Posted: Aug 14, 2013 3:17 AM (UTC)

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Grr, they've hoisted the T8 typhoon warning so everything is closed!! Today was supposed to be my 2/day. I guess I'll have to wait until 1 PM to see if the warning is lifted. If not, perhaps my climbing gym is open and I can do the gym tomorrow.
In the meantime, a healthy breakfast! Now, I don't count calories generally. I think having healthy eating habits and exercising portion control is enough. The only time I DO count, however, is when trying to understand my eating habits, ie when in the day do I crave certain things, why am I feeling tired/bloated/etc.
In general I don't get enough calories in the morning. I am NOT a morning person until mid-second cup of coffee, sometime around 1130. I hate eating, drinking water, and working out that early. However, I've noticed that I will snack throughout the day if I'm not eating a substantial breakfast. This is quite typical I think (and why everyone tells you to eat your breakfast!). Total calories in a slice of homemade wheat bread, 1/2 avocado, and 1/2 grapefruit: ~345.
I feel like I can actually add more here, ie 1/4c of dried oats (~75 calories).
User Image chinafitness Posted: Aug 13, 2013 4:15 AM (UTC)

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A simple morning juice! I love veggie juices in the AM, such a great way to boost your energy first thing (I am decidedly NOT a morning person). Not going to be getting a gym sesh in tonight, but am doing two-a-day tomorrow! Leg and core focused since climbing 2-3/week continues to be my major upper body workout. I'll be lifting during my lunch hour tmrw. I'm working on creating a new one, but it's the same as the last one posted right now.
My evening wod is a core/cardio combination that mixes dynamic interval training (P1) with a static, focused training in P2. The latter includes moves I've posted here before.
Workout 2 - P1: interval training
As many rounds in 10 minutes
Burpee to jump up* - 10
Spider-Man push-ups - 10
Wide jump squat (using stepper)** - 10
Split jumps - 10
Mountain climbers - 30

P2 3 x 10-12

10lb Weighted knee ups
20kg Sandbag step up & opposite elbow to knee twist (20 per set)
Ab roll outs
Hanging oblique raises (12 per set)
Plank 1 minute each *I use an aerobic stepper (high), but a box, bench, or chair work just as well. **Stepper (low) between legs. It's butt to stair stepper on the squat.
User Image chinafitness Posted: Aug 8, 2013 2:55 PM (UTC)

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A healthy twist on sago! For all of you that don't know what sago is, it's an edible starch and a staple in a variety of desserts here in Asia. It's not particularly flavorful, but it provides a chewy, jelly-like texture to sweet stews or bubble teas. Unfortunately, whenever you get a sago dessert, it's always super loaded with sugar. Since I LOVE it, I decided to look for a homemade, healthier alternative.
This is what I came up with! I made a coconut mango sago with soft nigiri tofu (you can also use sweet tofu, but I'm not a huge fan of the texture). Beyond boiling and straining the sago, this was super simple. With the sago itself, you need to boil for 10 minutes, let it sit for 10 minutes, strain, and let sit in cool water. Stir occasionally as is gets VERY sticky.
For those who don't have a hammer or, uh, machete handy, a hard floor does the trick in cracking open your coconut. I scrapped mine out and stirred with the coconut milk and other ingredients.
This is sugar free, vegan, and with a wee bit of tofu for some protein :) If you DO want to add a bit of sweet to this, I suggest something light, like a 1/2 tblspn of brown rice syrup. Stevia and/or honey would upset the balance completely.
User Image chinafitness Posted: Jul 30, 2013 1:59 AM (UTC)

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Breakfast, new kicks, and a new crazy core workout. Also: seeing the sun for the first time in aaages here in Honkers. Great start to the week, #fitfam! Tear it up!

The breakfast is a vegan protein muffin: 2/3c vegan double dutch chocolate protein powder, 1/3c oats, and 1/3 unbleached flour. About 1/2c of almond milk & sugarfree applesauce, 1.5 tsp of baking powder, 1 tblspn of vanilla two overripe bananas, and 1/3c of coconut oil. Sprinkled dried coconut on top, but also ate with 2 tblspns of PB2 spread on top.
Passed the cert I course last week and bought some Red Chilli shoes (Spirit line) as a reward. Ah, these hurt like a b!^€#!!! UK size 4.5. I think I have an idea of what foot binding feels like 😣

Today's workout is an intense core circuit. I've tried to put together moves that mimic the "twist lock" that you'd use on the wall. My aim is to strengthen those core muscles and increase my endurance over time.
Workout 15 July
15 minute jump rope
15 minute run (uphill 3.0)

Weighted knee ups
Sandbag step up & opposite elbow to knee twist
30 second mt climber & 30 second elbow plank hold
BOSU side plank extension & crunch
Half burpees
Lateral lunge cross-body DB snatch
Lying windmills
Hanging oblique raises