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Anxiety & Exercise + This Week’s Workouts

March 25, 2019 by Hillary Leave a Comment

Hi, good morning, happy Monday!

A week or so ago, I shared about my struggles with anxiety and exercise, particularly fitness trackers, on Instagram. And while I’ve mentioned that anxiety plays a part in my life many times on the blog, I’ve never gotten too deep into the specifics. But earlier this month I rewarded myself, so to speak, with a new Apple Watch for working my butt off in February – putting in the work and crushing goals with my Beautycounter business. And it inspired me to open up a bit… because purchasing a fancy smartwatch was more symbolic to me than job well done.

I’ve worn fitness trackers in the past, but they became a trigger for my anxiety, allowing numbers (i.e. heart rate) to cause unwanted spikes of cortisol. A 1 hour high-intensity workout could turn into a 3 hour panic attack. So, I took a much needed break from tracking, focusing on how my body felt without a number to make feel unsafe in my own body. After a long hiatus (roughly two years) of wearing a fitness tracker, I signed up for an Orangetheory Fitness membership last July. I was unsure how I would do (mentally) with a heart-rate based workout that is all about numbers.

Each class was equally as much of a mental workout as it was physical. This was definitely a big step forward for me. And, in all honesty, having my heart rate displayed on a large screen in bright orange and red was triggering for me some days. Some workouts, I chose not to wear the heart rate monitor because I knew my body was more than capable of crushing the workout at hand, it was my mind that was the obstacle.

So, from the outside, my new watch may appear like a materialistic new toy, but to me it signifies my continued effort to trust my body — to be comfortable in this healthy, vibrant body that always has my back.

It’s been a few weeks now, and I’m throughly enjoying the watch. I’ll admit, I’m not using it to its full functionality yet, but I’ve enjoyed the extra motivation to move a bit more via daily goals and connecting with a handful of friends who also wear an Apple Watch. I’m happy to say it hasn’t been triggering thus far, and if it ever does, well I know what to do!

Weekly Workouts | Week of March 18

Monday – 2 mi. walk

Tuesday – OTF + 1.5 mi. walk/run

Wednesday – 2.5 mi. walk

Thursday – OTF

Friday – rest 

Saturday – OTF + 2 mi. walk

Sunday – rest

I had all the intentions to do some sort of movement on Sunday, but my body told me otherwise. I slept in until 10:45am(!), and if that wasn’t a sign enough, my body was sore and felt wiped out (#pms).

This week is officially my last week at Orangetheory, at least for a bit. While the workouts have been incredibly fun and challenging, I’m taking a break to save up some extra money for summer travel (OTF isn’t cheap!).

Walking (with Koba) has been one of my favorite ways to move lately. Something about the combination of low-impact movement, fresh air, and Vitamin D — it’s been meditative and I crave it!

Do you wear an Apple Watch or fitness tracker?

Have you ever experienced exercise-induced anxiety/panic attacks?

Filed Under: Fitness Tagged With: Orangetheory Fitness

Switching Up My Fitness Regimen (Again) + This Week’s Workouts

February 10, 2019 by Hillary Leave a Comment

It’s been a while since I’ve shared my weekly workouts (if you’re new here, I used to share them frequently).

Before I moved to Florida (one year ago!), I considered myself a “gym rat.” Making the cross-country move led to a lot of changes, one of them being not joining a gym right away. At the end of July, I bit the bullet and decided to give Orangetheory Fitness a shot. One month in with 15 workouts completed, I wrote my thoughts about it here. I love OTF. I had a lot of fun with it, and it was a change of pace from coming up with my own workouts. But then I got burnt out — mentally (and financially). Boutique fitness gyms are not budget friendly; so, after 6 months of consistent heart-rate based HIIT workouts, I decided to put my membership on hold.

Which brings me back to home workouts — something I am very familiar with. I think it’s going to take me a bit to switch back into the mental game of home workouts + running. I’ve been considering purchasing an at-home based workout program, but can’t make up my mind. There are so many good ones out there — Madeline Moves and the Good Sweat Guide are both catching my eye.

Workouts | Week of February 4

Thoughts overall: I’m glad I got in six days of intentional movement, but I consider several of my workouts “light.” Wednesday, I had killer headache and only managed a sluggish 2 mile jog, but Thursday’s strength workout felt great and left me so very sore. This week’s workouts were a good reminder that workouts don’t need to be long to be effective!

Monday, February 4

Sculpted Superset Workout

+ 100 high knees, 10lb. overhead

(3x)

5 “shoulder rainbows”, 10lb.

5 push-ups

2 mi. dog walk

Tuesday, February 5

shoulder workout

2 mi. dog walk

Wednesday, February 6

2 mi. jog

Thursday, February 7

home workout:

(3x)

5 walkout push-ups

10 goblet squats, 25lb.

15 kettlebell swings, 25lb.

(3x)

5 single arm dumbbell snatch each arm, 25lb.

5 burpees

(3x)

10 deadlift, 75lb.

5 single leg deadlift each leg, 25lb.

10 glute bridges, 25lb.

(3x)

10 reverse lunge + shoulder press, 25lb.

10 reverse lunge + squat, 25lb.

—

50 walking lunges, 50lb.

50 cruches, 15lb. plate overhead

15 deadlifts, 135lb.

Friday, February 8

rest day

Saturday, February 9

Madeline Moves full body workout

2 mi. jog

Sunday, February 10

Dorm Room Dumbbell Workout

 

I often share snippets of my workouts in my Instagram stories, so feel free to follow along for ideas!

Let’s chat!

Have you ever tried an at-home based workout program?

What are you loving about your current fitness regimen? Or are you itching for change?

Filed Under: Fitness Tagged With: At-Home Workouts, Weekly Workouts

My Thoughts on Orangetheory Fitness

August 28, 2018 by Hillary 2 Comments

I am not ashamed to say that I’m a gym rat. The gym is one of the places I feel my absolute best. Before I moved to Florida, I had been going to the same gym for about two and half years. It had nearly everything a workout junkie could need, but I never had a crush on it (as I did for the WREC during my college days). Then I quite my job, moved across the country, and left my gym membership behind. You always appreciate something more once its gone, isn’t that so?

For the first six months in Florida, Nick and I checked out a variety of gyms in the area, meanwhile getting our sweaty on via at-home workouts, runs in our neighbored, and inconsistent workouts at the base gym. The base gym is incredible (all the functional fitness and olympic lifting equipment one could need!!), and I’d go there regularly in a heartbeat, but it is not practical as we don’t live close enough.

Long story short, an Orangetheory Fitness studio opened up just a few miles from our house (conveniently located to the brand new Sprouts). I knew of Orangetheory, but had never tried it. I was apprehensive of having a studio type membership which wouldn’t allow me the freedom to workout at my leisure. I am all for intuitive exercise, listening to your body, and moving in a way that feels good to you.

That said, I also enjoy a high intensity workout and my body does well with metabolic conditioning. Nick and I tried a complimentary class at the end of June and had a lot of fun. I went back and forth about getting a membership for a few weeks, but ultimately decided to try the unlimited membership when they were having a promotion.

It’s been exactly four weeks since I hopped onboard the OTF train, and I have done 15 classes/workouts in that time. Here are my thoughts so far…

What is Orangetheory Fitness?

“Backed by the science of Excess Post-Exercise Oxygen Consumption (or EPOC), Orangetheory’s heart rate monitored training is designed to maintain a target zone that stimulates metabolism and increases energy. We call it the afterburn. Our members burn an estimated 500 to 1,000 calories in 60 minutes. And keep burning calories for up to 36 hours.” – Orangetheory®

What I Like

– The variety: Every class is different! Not only does it keep the workout interesting, but it challenges my body by doing different exercises nearly every workout. There are “power days”, “endurance days”, and “ESP” or “endurance strength power” days, so some workouts are focused more on cardiovascular endurance while others are target at strength and power. Since the classes are group personal training style, I don’t get to choose what exercises I do compared to if I were to design my own workout in the gym, i.e. yesterday’s exercises on the strength floor were 80% core-focused — I would have never programmed that for myself in a hundred years!

– The accountability: You have to sign up for classes in advance to reserve a spot in a class; this is done through a handy app. Since you’re required to plan in advance (and are charged if you miss a scheduled class), you’re held accountable for following through and completing your workout.

– The app: Speaking of the app, it’s not fancy by any means, but not only does it allow you to schedule and cancel classes easily, but it also tracks your workouts. I like being able to look back and see the work I’ve done. Again, while I embrace intuitive exercise and listening to my body versus religiously counting stats from a tracker, I think it’s neat to see a collective of your workout stats. In addition, to the app, you also get an email with your stats after every workout.

– The “afterburn”: I am sore after most every workout, and if I’m not sore, my muscles are fatigued. I will recognize here that this is a sudden increase in interval training for my body, so I’d only expect it to be sore. Because of this, I haven’t really done many other workouts aside from OTF in the past month. Between OTF and taking Koba on walks, my body has been feeling really good. Now all I need is to stretch…

– The mental benefits: As I mentioned, I feel best moving my body, and that’s often in a gym setting (if not out in nature). The endorphin highs are exactly what I’ve been missing. When does a workout not put you in a good mood!?

– The music: This is a small thing, but it really is nice not to have to worry about your own workout music and mess with earbuds or constantly be skipping through a Spotify station. So far I love the music choices – it’s loud and motivational.

My Thoughts on Orangetheory Fitness #orangetheoryfitness #iloveOTF #HIIT

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What I Don’t Like

– Focus on calories: I don’t focus on calories in regards to my diet, and likewise, don’t feel the need to when it comes to exercise either as they don’t relate to or support my goals. I assume the “calories burned” aren’t entirely accurate, so it could potentially throw someone off who does pay attention to calories. OTF also has weight loss challenges which I definitely don’t support (fast weight loss), but obviously I choose just not to participate in such activities/programs.

– Heavy on running: A lot of the workouts are heavy on the running, but understandably so. Using the treadmills is an efficient way to get your heart rate up and into the desired orange zone where, in theory, you’ll see an increase in calories burned during and after the workout (hence the “afterburn”). I simply love lifting weights, so some days I wish the majority of the class was spent on the weight floor.

– Lack of coaches: The studio I go to is very new and only has three coaches, which doesn’t seem like a lot to me. Luckily, the classes I go to most are taught by my favorite coach, but I guess I was surprised there weren’t more.

– Membership cost: The cost of the membership is not cheap. For this reason alone, it prevented me from signing up for several months. Boutique fitness gyms are “in” right now, and they’re all getting away with silly high class prices.

– Late fees: If the base membership cost wasn’t high enough, you are charged extra for canceling a class late (less than 8 hours ahead of time) or missing a class. #accountability I haven’t done this, but I’ve been charged twice by accident, and it’s super annoying.

Picky Things

– I wish the classes were a full 60 minutes (rather than 50-55 minutes) and I wish my studio offered the 90-minute classes, at least on the weekends. I discovered a nearby studio offers one 90-minute class on Saturday mornings, so I may have to check it out.

– As a brand new OTF member, I don’t feel like I was introduced to the gym very well: how studio-specific things work like check-in, “tread cards”, the OTF lingo, etc. I’ve had to ask a lot of questions.

Overall

I’m rolling into my fifth week of classes, and the most important thing is that these workouts are making me feel good. In just a few short weeks, I feel like I am already noticing changes in how I feel physically and mentally. While the cost of membership surely isn’t cheap, right now the cost is worth it for my overall happiness. I know that OTF will not be my sole mode of fitness forever, but it’s fitting the bill right now, I look forward to the workouts, and am enjoying the change of pace (hah, literally!). Yay for trying something new and pushing myself out of my comfort zone.

“You didn’t come here to be comfortable.” — favorite quote from Coach Lindsay

Let’s chat!

Have you tried Orangetheory Fitness?

Do you enjoy heart rate-based training? What’s your favorite style of interval training?

Filed Under: Fitness Tagged With: My Thoughts on Orangetheory Fitness, Orangetheory, Orangetheory Fitness

No Equipment Travel Workout

May 29, 2018 by Hillary 2 Comments

Hi! I hope you had a fun and relaxing Memorial Day Weekend. Our weekend was rather low-key as we anticipated #StormAlberto, which hasn’t been more than heavy rain for us. I’ll tell ya, Florida weather is something else. I have yet to see why it’s deemed The Sunshine State when there is constant rain and thunderstorms in the forecast. Take me back to that dry California summer heat, please.

Weather aside, I have a new workout for you today! Somewhere between chatting about the importance of rest days and sharing a glute workout, I mentioned posting my weekly workouts here on the blog again — for personal accountability, and to offer workout inspiration and ideas to you. The past couple of weeks have consisted mostly of quick at-home workouts. Between traveling and the increase in humidity, gym workouts and long runs have been more difficult to come by.

I came up with this quick workout while I was in California. We had some time in the afternoon before the wedding, so I did this basic bodyweight workout in my friend’s yard. It probably took all of 20 minutes, but it got the blood pumping. Sometimes, a short workout is better than none! 

No Equipment Travel Workout #travelworkout #fittravel

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Weekly Workouts //

Monday, 5/14: 2 mi. run + glute superset workout

Tuesday, 5/15: 2 mi. walk/jog + home workout

15-1 reps with 25lb. kettlebell:

  • swings
  • deadlifts
  • squats

finisher:

  • (3x) 5 push-up, squat, bicep curl with 10lb. dumbbells
  • 30 mountain climbers

Wednesday, 5/16: backyard workout

(5x)

  • 30 high knees
  • 10 sumo squat high pull with 25lb. KB

(3x)

  • 30 jumping jacks
  • 20 walking lunges with 30lb.
  • 10 deadlifts with 30lb.

(3x)

  • 5 push-up + bicep curl, 30lb.
  • 10 curtsy lunges, 30lb.
  • 10 jump squats

(3x)

  • 20 swings, 40lb. KB
  • 5 burpee + tuck jump

Thursday, 5/17: rest/travel day

Friday, 5/18: no equipment travel workout

Saturday, 5/19: active rest: trail walk ~15K steps total

Sunday 5/20: rest/travel day


Monday, 5/21: rest: tried to workout at home, wasn’t feeling feeling it

Tuesday, 5/22: 2 mi. jog + home workout

(3x)

  • 10 squats, 25lb.
  • 10 single arm snatches, 25lb.

(3x)

  • 10 deadlifts, 30lb.
  • 10 single-leg deadlifts, 25lb.
  • 20 calf raises, 30lb.

(3x)

  • 5 man makers, 10lb. dumbbells
  • 10 single arm squat + high pull, 15lb.

Wednesday, 5/23: short dog walk + gym workout

Thursday, 5/24: home workout

(5x)

  • 20 swings, 25lb.
  • 15 lunges, 30lb.
  • 10 thrusters, 30lb.
  • 5 burpees

Friday, 5/25: 1.5 mile jog

Saturday, 5/26: gym workout

Sunday, 5/27: 1 mi. run (cut short due to storm)

 

If you’re looking for more at-home or travel-friendly workouts, check out my Workouts page.

  • 20-Minute Tabata Travel Workout
  • 5 No Equipment Travel Workouts

Have a great week!

xo Hill

 

Do you aim to stay active while traveling?

What are your go-to ways to workout/move while traveling?

Filed Under: Fitness, Travel Tagged With: At-Home Workouts, Bodyweight Travel Workouts, No Equipment Travel Workout, Weekly Workouts

Glute Superset Workout

May 14, 2018 by Hillary Leave a Comment

Before the weekend, I talked about the importance of rest days and how they’re crucial for both our mind and body. Now it’s Monday, I’m sharing a NEW workout. Balance. After last week’s ample downtime, I am feeling restored and ready to move my body. I’m considering sharing my Weekly Workouts with y’all again each week. How does that sound? Accountability for me, and perhaps exercise ideas/inspiration for you.

Koba and I got out for a short 2 mile run in the rain this morning, and then I followed it up with a glute-focused superset workout in my living room. → What’s a superset? ←

This workout can be done at home or in the gym. You will need 1-2 sets of light to medium dumbbells and a medium to heavy kettlebell. I listed the weights that I used, but don’t hesitate to modify the weight to suit your fitness needs.

Glute Superset Workout | #moveyourbody #gluteworkout

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Disclaimer: I am not a fitness professional. Complete the workouts with your own discretion, and consult your physician if you have a health concern.

Filed Under: Fitness Tagged With: At-Home Workout, Dumbbell Glute Workout, Glute Superset Workout, Glute Workout

The Importance of Rest Days

May 10, 2018 by Hillary 2 Comments

Confession: I am the worst at resting. It’s not my forte. I know I am not the only one who is guilty of this as society prides us in doing all of the things. Well, until recently. We are starting to see a slight shift in not doing all of the things, all of the time, and it is a beautiful thing.

This past week I rested a bit more than usual, which consequently inspired this post.

Last Saturday, I woke up in a lot of pain: my neck felt like it had been glued to my trap. Mobility was severely limited and highly uncomfortable. Working out was out of the question. I ended up sitting on the beach for a couple of hours and was quite sedentary overall. Sunday morning we got out for a trail walk, but then stayed inside the remainder of the day as a storm rolled through. My neck was not feeling better as the weekend came to a close, but I was antsy to move. Come Monday morning, I did not hesitate to go to the gym: I focused on lower body exercises, trying to eliminate any upper body movement, overhead moves in particular.

Long story short, this week included more rest days (days sans a structured workout) than I would have liked. Now this is not the first time for unplanned rest days, but I am continually working to listen to my body, move/exercise intuitively, and accept rest… because it is a really good thing.

The Importance of Rest Days

Click To Tweet

By Thursday – following two solid days of rest, albeit casual walking – my neck and trap had let up to the point where I didn’t feel like I had cement for muscles. Hallelujah!

My natural mentality is to think that a rest day means cleaning the house top to bottom, walking the dog, running all the errands, and wrestling with recipes in the kitchen while listening to an educational podcast.

Where and when did I, did we, get the idea that taking a break both physically and mentally was not satisfactory? For one, I am probably preaching to the choir, but we know that our muscles need rest in order to repair and therefore get stronger following physical exertion. Working out hard day after day will most likely not give you the results you want to see. I repeat, exercise is a form of stress on the body, and our bodies can’t recognize the difference of various stressors. It is all stress.

So mid-week, when my neck was still trapped (heh, pun!) and my GI tract was wonky, I surrendered — to the couch, to letting putting my feet up – literally – be enough. Nick was headed out a run, and while typically I’d join him, I knew that that wasn’t the kindest choice for my body. Not surprisingly, by giving my body downtime, it (my neck) is showing signs of healing. When you give your body the opportunity to heal, it will do just that.

As for the importance of rest days, I think, first and foremost, it is important to “take them”, and secondly, it is important to accept them. Our physical body undoubtedly needs them when we are constantly putting it in motion, but our mind needs equal, if not more, amounts of rest — to recharge and rejuvenate. Again, whatever the source(s) of your stress, your body will harness it all into one big clump where unwanted feelings and physical pain will manifest.

With the weekend upon us, I hope you give your body and mind the permission to pause in the ever-exhausting flow that is life. Welcome stillness, doses of downtime, and moments of mindfulness.

Let whatever you do today be enough.

How often do you take intentional rest days?

How do you feel about unplanned rest days?

What do your rest days look like?

 

From the Nutrition Nut archives:

The Importance of Down Time

 

Filed Under: Fitness Tagged With: Rest Days, The Importance of Rest Days

What I’m Loving Lately | Fall 2017

November 21, 2017 by Hillary Leave a Comment

Hey friends! Long time no chat. How is Thanksgiving two days away!? It feels like summer was only yesterday. Fall is my favorite season of all — hello leggings, boots, flannels & puffy vests, crisp, cool morning runs, hot coffee, and all the roasted veggies! I wanted to pop in today and share a few things I have been lovin’ lately.

Broth Rx

For most of my life, I’ve called myself a vegetarian, but now I could care less about labels — the most important thing to me is listening to my body as it changes and then adapting, with patience and continual self-love. Lately, that means sipping flavorful pasture-raised chicken bone broth. The immune boosting broth with ginger & turmeric is my favorite – I honestly love the flavor! So while my fridge is still stocked with local veggies, hemp seeds and nut butter, you’ll also find Broth Rx in my freezer as I continue the journey to feel my best — from the inside out.

Rep Fitness Kettlebell

I got really excited when Rep Fitness offered to send me a new, heavier kettlebell. I’ve had a 25lb. bell for a few years, and while it’s great for some of my favorite kettlebell workouts, I can get caught up in routine and often neglect pushing myself out of my comfort zones. Now I have no excuse to up my game with my new 40lb. bell!

https://www.nutritionnutontherun.com/wp-content/uploads/2017/10/IMG_1640.mp4

 

Lululemon Final Lap Crop

I splurged on a new pair of Lulu leggings a couple months ago, and oooh boy are they a new favorite. The Nulux fabric is silky smooth, and I adore all things high waisted. Plus, the phone pocket is ever so convenient. I’ve been wearing them on runs and to the gym, basically whenever I can!

Happy Thanksgiving!

What are you loving this fall?

What I’m Loving Lately | Fall 2017

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Disclosure: I received complimentary products from Broth Rx and Rep Fitness, however — as always — opinions are entirely my own. 

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Filed Under: Fitness, Life, Nutrition Tagged With: Broth Rx, Lululemon Final Lap Crop, Rep Fitness Kettlebell

Sculpted Superset Workout

August 27, 2015 by Hillary 2 Comments

Since crossing the finish line of my 7th half-marathon, I think I’ve run a total of 5 miles — and I am probably overestimating. I know my craving to run will return – presumably in sync with the cooler fall temperatures – but for now, yoga sounds soothing, weights appealing, and a spin class – sure!

This dumbbell workout came about the other week when I was chatting with P as to what would compliment the reverse fly: regular fly or chest press? He picked the chest press, so I started with a superset of said exercises and progressed from there. Four supersets later, and I had a solid upper and lower body workout.

Per my explanation of supersets in this post, I feel it semi-inaccurate to call sets 2 through 4 “supersets”, as they don’t necessarily work the same or opposing muscle group; but you’ll excuse me, won’t you? It is an engaging workout, nonetheless, sculpting a few of my favorite muscles — the deltoids and derriere.

Sculpted Superset Workout

What You’ll Need

  • set(s) of dumbbells – adjust weight if needed
  • yoga mat – optional

Exercises

  • chest press
  • reverse fly
  • sumo squat
  • glute bridge
  • bent lateral raise
  • bicep curl
  • jump lunge
  • deadlift

Notes

  • Reduce the reps to 10 if 15 seems too much

& more >>

  • Dumbbell Superset Workout – one of my favorites that I do regularly (and uses antagonistic supersets)
  • Arms & Abs Superset Workout

Filed Under: Fitness Tagged With: Dumbbell Superset Workout, Sculpted Superset Workout

Race Recap | Humboldt Bay Half-Marathon

August 10, 2015 by Hillary 8 Comments

Ahhhh (enter huge sigh of relief). Half-marathon #7 is over. My body feels as if it were hit by a semi truck from yesterday’s race run, and as though there is cement immobilizing my hip joints. I just finished popping the six ripe blisters on my feet, and I have a painfully purple toenail for proof of said accomplishment — the joys of long distance running.

humboldt bay marathon

Yesterday’s run was fulfilling and thoroughly enjoyable despite finishing far from my personal best time. This was not a surprise to me as my training efforts lacked significantly in the latter half of my 11-week training plan (darn summer cold!). I only completed a handful of long runs (my longest at 11 miles); in other words, this was the farthest distance I had run since 2012 (!) — how’s that for smart training!?

I forgot my patella support strap at home, so I was forced to put my previously injured knee to the test during the race. The endorphins surely helped, but my knee held up adequately.

My watch recorded an 8:10 average pace for 13.20 miles, but according to the chipped results, I finished in 1:47:54 (8:15 pace) — my third slowest half.

  • Overall: 20/185 half-marathoners
  • Female: 8/118
  • Age Group: 3/16

humboldt bay marathon

Dad & I just before the start…

humboldt bay marathon

Started off (too) fast and focused.

humboldt bay marathon

Almost to the finish…

humboldt bay marathon

Two thumbs up!

Half-Marathon Training | Week of July 27

Monday –

55 minute treadmill walk

(3x)

  • 10 squat + ball throws, 12lb.
  • 10 uneven med ball push-ups
  • 10 sit-ups, 12lb.

Tuesday – 

  • 8 x 15 KB swings + 4 x 20 KB swings (25lb.)
  • 8 x 10 deadlift + high-pull
  • 8 x 10 squats
  • 8 x 10 figure 8 + hold

(3x)

  • 10 step-ups
  • 10 elevated lunges
  • 10 bent lateral raises

(3x)

  • 10 flys
  • 10 glute bridges

Wednesday –

25 minute Stair Master

(3x)

  • 10 overhead lunges, 25lb.
  • 10 thrusters, 40lb.
  • 10 single leg deadlifts, 20lb.
  • 5 burpees

30 single arm snatches, 20lb.

Thursday –

  • 6 mile treadmill run
  • 1 mile treadmill walk

(3x)

  • 12 curtsy lunge + “serve the platter”, 10lb.
  • 12 bosu jump squats
  • 12 front/lateral raises, 10lb.

(3x)

  • 10 plie squats, 20lb.
  • 10 jump squats

Friday – 60 minute yoga class/Rest

Saturday – 3.75+ mile beach run

Sunday – Rest

Half-Marathon Training | Week of August 3

Monday –

3 mile treadmill run + 1 mile treadmill walk

(3x)

  • 6 row + push-up + pull across, 15lb.
  • 8 jump lunge + jump squat combo
  • 10 (each side), 15lb.

(3x)

  • 10 sumo squats + high pull, 15lb. dumbbells
  • 5 burpees

Tuesday –

  • 30 minute Stair Master
  • 15 minute treadmill intervals (5 x 1 min. @ 7.0 / 1 min. @ 8.0 / 1 min. @ 9.0)

(2x)

  • 10 bosu jump squats
  • 10 single arm snatch (each side), 20lb.
  • 10 side bends (each side), 20lb.
  • 10 mountain climbers

bosu planks!

Wednesday –

  • outdoor run + walk with Grace/Rest

Thursday –

1 mile treadmill run + treadmill walk (30 minutes total)

(3x)

  • 10 bosu squats, 20lb.
  • 10 bosu jump squats
  • 10 squats, 40lb.
  • 10 plie jump squats

(3x)

  • 4 x 10 calf raises, 40lb.
  • 5 bosu push-up + renegade row, 10lb.

Friday –

  • 15 minute Stair Master
  • 10 minute interval treadmill run + 5 minute treadmill walk

10 / 8 / 6 / 4 / 2 reps:

  • curtsy lunge + “serve the platter”, 10lb.
  • squat + curl + press, 10lb.
  • static lunge + hammer curl, 10lb.

Saturday – Rest

Sunday – Race Day!

humboldt bay marathon

All smiles in Home Sweet Humboldt.

Filed Under: Fitness, Running Tagged With: Humboldt Bay Marathon 2015

Half-Marathon Training // Week 9

July 26, 2015 by Hillary 3 Comments

Current work stress plus training finally caught up to me and I got sick this week. I haven’t been sick in a good while; I suppose it was a reminder to myself to chill out – to relax and recuperate. I took the first half of the week off: Monday was a Rest Day after Sunday’s 11-miler, and then my body crashed. I managed to do a few light workouts Friday through Sunday, but I only ran a total of 20 minutes this week. Enter freak out #1. The race is two weeks from today. Enter freak out #2.

chico

A cold won’t stop me from going to the Saturday market!

chico

Pretty peppers.

Half-Marathon Training | Week of July 20

I didn’t even check what was on my training schedule for Week 9, but there’s no time for catching up. Got to move on and just keep runnin’!

Monday – Rest

Tuesday – Sick

Wednesday – Sick

Thursday – Sick

Friday –

  • 60 minute yoga class
  • 60 minute treadmill walk (4 mi.)

Saturday –

30 minute Stair Master

5x @ 10lb. dumbbells:

  • 10 bosu squats
  • 10 curtsy lunge + “serve the platter”
  • 10 lunges + hammer curl
  • 10 sumo squats + high pull
  • 20 calf raises

Sunday –

treadmill: 20 minute walk + 20 minute run

(3x)

  • 12 overhead lunges, 25lb.
  • 12 thrusters, 25lb.
  • 6 bosu/medicine ball balancing push-ups

(3x)

  • 12 woodchoppers, 12lb.
  • 6 squat + ball toss, 12lb.
  • 12 russian twists, 12lb.

Only two more week of training recaps — you and me both are happy about that! ;)

Filed Under: Fitness, Running Tagged With: Half-Marathon Training, Weekly Workouts

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“Anxiety is a symptom, not a diagnosis.” - Dr. “Anxiety is a symptom, not a diagnosis.” - Dr. George Papanicolaou

It’s no secret that I suffer from chronic anxiety and panic attacks. Or at least I don’t intend it to be. Because while there can be a lot of shame and embarrassment around both of these, I know I’m not alone in my experiences. While I’ve leaned toward the more anxious side most of life, my bothersome anxiety has steadily increased since my mid-twenties - some periods being worse than others. 

It’s not a complete surprise that my mental health has taken a dip during my first full gloomy Seattle winter — in the height of a pandemic. 

Here are some ways I have been nurturing my body & mind as I work with a team of practitioners to work on understanding the **root causes** of my panic, and to live with more ease. 

» no coffee (not even decaf)

» meditating regularly - I’m using @insighttimer 

» gentle movement

» weekly therapy sessions

» attempting cold showers (this is hard for me!): if you’re interested, you can research how this impacts the nervous system

» working with a naturopathic doctor to focus on gut + hormone health

» trying a new Rx - a decision that took years of consideration

» lastly, opening myself up to vulnerable conversations/sharing my story and my experiences in efforts to reduce any shame and connect with others 

I am not my anxiety. 

[image: a photo I snapped to send to my mom of my naturally red palm holding my Rx on the first day I took it]
This rare blue sky day in February is having me da This rare blue sky day in February is having me day dreaming about long, light-filled summer days... they’ll be here soon. 

#pikeplacemarket #seattlewashington
Leavenworth, WA • Where To Eat🍴 I was expect Leavenworth, WA • Where To Eat🍴

I was expecting all things beer, brats and pretzels in Leavenworth (not really my jam) 🍺🥨🧀, and while there’s plenty of it, I was delighted to find plenty of delicious eats for my “foodie” taste. 

We went to all of these 3 places more than once during our quick stay - highly recommend! 

☕️ @argonautespressobar: Located at one end of Front Street, this adorable coffee bar has delicious espresso drinks, breakfast items, and the best view! 

🥐 @tumwaterbakery: Incredible pastries, avocado toast on artisanal bread that’s a feast for your eyes... and I’m eager to go back and try their wood-fired pizza! 

🍜 @yodelinbroth: Literally some of the best food I’ve had (ever!), and that’s saying a lot. I had the Yodelin soup with housemade wild PNW halibut bone coconut curry broth, udon noodles, heaps of veggies and wild salmon - it was nourishing to my core as we ate it outside in 30 degree weather. I even bought some of the broth to recreate this meal at home, yum! 

#nutritionnuteats #leavenworthwa
winter wonderland getaway ✔️ We had snow much winter wonderland getaway ✔️

We had snow much fun exploring the picturesque Bavarian town of Leavenworth, WA for a much-needed mid-week getaway to the mountains. 🏔

We stayed in a cozy little cabin @logecamps right on the Wenatchee River (one day I’ll be back to stay at the stunning @phleavenworth), played in Enchantment Park, took a drive to Lake Wenatchee, and discovered some of the best food downtown (I’m saving my food recs for another post).

Nestled between the snow-capped Cascade Mountains with the river running through town, it’s quite magical in the middle of winter. ❄️ I’m already dreaming of heading back for some summer adventures!
I’m sure Koba is wondering why we ever lived in I’m sure Koba is wondering why we ever lived in Florida for two years.

#takemetothemountains #snowday
dog [noun] companion, loyal comforter, playmate, f dog [noun] companion, loyal comforter, playmate, forgiving, loving, energetic, protective, best friend.
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