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4-3-2-1 Treadmill Workout

October 30, 2012 by Hillary 2 Comments

Happy Running Tuesday! Wow, I feel like I haven’t said that in a while. As I think I’ve alluded to here and there, my distance running pastime has seen better days. I’m okay with it though. I know we’ll reunite again, and probably sooner than later. I have a couple of races stirring on the back burner, and my Asics do come out of the closet on the regular, so “on the run” is still as true as ever. 

I started out the week’s workouts strong yesterday with a fun 20-minute treadmill workout… before going to CrossFit for a long MetCon WOD ;) #crossfitlingo

4321.jpg

I had the treadmill at a 0.5 incline for the entire workout. I covered 2.65 miles in 20 minutes. #sweatdirty

Challenge yourself! Increase the incline, or if you dare… do THREE sets! 

And because we’re on the subject of running, or a lack thereof, I thought I’d share what HILLontherun fitness looks like these days. 

Week of 10/15:

M – CrossFit + 20 min. TM

T – CrossFit

W – CrossFit + 25 min. TM

Th – Rest Day

F – 40 min. TM

Sa – CrossFit 

Su – Rest Day

Week of 10/22:

M – CrossFit + 30 min. TM

T – CrossFit

W – Rest Day

Th – CrossFit 

F – random 2 hr. workout at the WREC, including 2 miles running 

Sa – CrossFit

Su – 45 min. TM + abs (planks, sit-ups, etc.)


Are you running today?

Catch ya later! 

Filed Under: CrossFit, Fitness, Running Tagged With: 20-minute Treadmill Workout, 4-3-2-1 Treadmill Workout, FitFluential, Interval Training

HIIT to FIT: Plain Jane Intervals

March 28, 2012 by Hillary 3 Comments

Happy Workout Wednesday!

If you’re in a rush today and need an easy, high-intensity workout to get your heart pumping, I’ve got the perfect interval run for ya…

There are 24 hours in a day, and this workout is just 24 minutes in total, meaning excuses about “not having the time” are not allowed! If you have the time, try adding the Tone It Up Lean Arms and/or sexy legs pyramid* workout to your routine – hello, spring shorts and tees!

*No one has called me out on my “typo.” The squats are with both legs ;)

Hello HIIT, bye bye belly!

Get to it! :)

Hill

Filed Under: Fitness, Running Tagged With: HIIT, HIIT to FIT Series, HIIT Treadmill Workouts, Interval Training

24-minute {HIIT to FIT} run.

February 22, 2012 by Hillary 8 Comments

I’ve got one heck of a workout for you all today.

Recently I’ve been inspired to post my workouts on the blog after hearing that you are giving them a try yourself. I use DailyMile to log all of my physical activity, but I’m excited to highlight favorite workouts/runs via Pinterest-friendly images more often.

Last week, I came up with this quick + speedy run. I “enjoyed” the different lengths of intervals; it kept my mind focused on changing the speed button, instead of the speed of the treadmill belt under my feet.

If you’re intimidated at all by the speed, feel free to adjust the workout to your comfort level. For example, you could do all of the intervals 1.0mph slower (i.e. 90 sec. @ 7.5 // 30 sec. @ 6.5).

Happy Workout Wednesday!

Hill

Of Possible Interest:

  • The Complete Guide to Interval Training via Greatist
  • 24 Minutes to Fit: The Anywhere Workout
  • 6 HIIT Treadmill Workouts
  • Speedy Interval Run

Filed Under: Fitness, Running Tagged With: 24-minute HIIT to FIT run, 24-minute interval run, HIIT Treadmill Workouts, Interval Training

HIIT it + quit it!

February 10, 2012 by Hillary 9 Comments

I hope that post title made you giggle… anyway, good morning & happy Friday!

You guys totally rock. I was grinning ear to ear reading about your strong workouts, and I was SO thrilled to hear that some of you are actually doing workouts I post on the blog :)

Inspired myself (and antsy from a lack of physical activity), I made up another sweaty HIIT workout on the old ‘mill yesterday. I’m getting pretty good at this, if I do say so myself.

I followed my 2nd run (ran ~3 miles in the a.m.) with kettlebell swings tabata style (4 minutes total: 20 sec. on / 10 sec. rest @ 18lb.) and 1 set of my favorite lean arms routine. 

Now that I know my workouts are being recycled – yippee! – I’m motivated to create some sort of workout page. The problem is, is that requires time. Something I have minimal amounts of these days. I haven’t even recapped Sunday’s race and have a couple lovely giveaways in queue.

I’m not into posting for the sake of posting, so when I figure out how to stop the clock or find a few extra minutes hiding under the catastrophe of clothes and textbooks on my bedroom floor, I’ll get to sharing my life on the run. A balancing act life is.

Have a good weekend, and oh, FYI… last night I was reminded how tasty my {gluten-free & vegan} Almond Butter & Dark Chocolate Crispy Rice Treats are. I know you need a recipe for Cookie Friday ;)

xo HP

Filed Under: Fitness, Running Tagged With: HIIT Treadmill Workout, Interval Training

Running Tuesday: 10 Treadmill Truths

June 14, 2011 by Hillary 19 Comments

Hey there. Happy Running Tuesday, friends!

As a full-blooded runner from my callused feet to my low, healthy heart rate, I love nothing more than gearing up and going for a long, refreshing run in the outdoors – whether it be the pavement, or a muddy dirt trail. That said, I wasn’t raised in the warmest of climates, so with the summer sun shining full force, I’m more inclined to run to the gym to train instead of melting like an ice cream cone in the heat of the sun.

image 

Summer arrived a few days early!

You may be thinking that treadmill training should be left for the cold, dark, perhaps snowy winter season, but I’m sure some of you are appreciative of the machine in triple-digit temperatures. Since being in college, I’ve run marathons of miles on the despised “dreadmill”, so I decided to compile a list of what I’ve found true of treadmill training.

10 Truths About Treadmill Running

#1 TIP: Never (unknowingly) mount a treadmill with the belt running. It may result in an embarrassing, bloody disaster and 6 stitches in your chin.

#2 It’s an ideal means for practicing your math – you don’t want to lose your subtraction skills from the second grade.

#3 It will set your pace. Being able to manipulate your speed with the push of button will allow you to sustain your desired speed for an allotted amount of time – you can only slow down when the belt does.

#4 The incline button is your friend. If you don’t have hilly terrain nearby, use the ‘mill for hill-repeat simulation. It also eliminates the stress on your knee joints since you do not have to run downhill.

Holy Hills [30-minute] Treadmill Workout <— try this!

  • 5 minutes @ 7.2mph – 0.5 incline
  • 5 minutes @ 7.5mph – 0.5 incline
  • 10 minutes @ 7.5mph – alternating 2.0 & 4.0 incline every minute
  • 5 minutes @ 7.5mph – 0.5 incline
  • 5 minutes @ 7.2mph incline – 0.5 incline

#5 Speed intervals are not for the track only. If you don’t have access to a track, the treadmill is an ideal outlet for interval training. Why do intervals? They will make you stronger, slimmer, and faster!

#6 It will keep your kicks sparkling clean.

#7 Variety is key. Have a handful of workouts to keep things interesting during your week. For example, you may do: 1 tempo run, 1 longer run, and 1 interval run (depending on your training needs).

#8 It will keep you injury-free (hopefully!) as the soft rubber is easier on your joints, shins, and leg muscles.

#9 Your thigh muscles may increase in size (see #5).

#10 You’ll gain the reputation at your gym as “the crazy runner girl”.

 

 

 

 

 

 

 

 

This is the treadmill I run on at the WREC, just FYI.

* * *

In other running news, I registered to run my 5th half-marathon! This isn’t just any regular race… it starts at 8:00pm due to the hot summer temps – running a race in the dark, I am ready for the adventure! :)

image

Oh, and it’s just over 4 short weeks away on July 16, 2011!

Stay tuned for training details and the Week II recap of my Slimmer for Summer Plan.

Gotta run…

HP

Have you ever run a night race?

* * *

Of Possible Interest:

  • My guest post on Carrots ‘N’ Cake: Tips for Training Indoors.
  • The Upside of Running Inside – Runner’s World Magazine

Filed Under: Running Tagged With: Davis Moo-nlight Races 2011, Interval Training, Running Tuesday, Treadmill Tips, Treadmill Training

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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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