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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

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

Click To Tweet

 

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

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

Half-Marathon Training // Weeks 7 & 8

July 20, 2015 by Hillary 2 Comments

Hi! I feel like I was just talking about the midway mark of half-marathon training and now Weeks 7 and 8 are in the books. The race will be here in three short weeks. Time to get serious.

I didn’t oblige by my training schedule the past couple of weeks; listening to my body versus a computer-generated plan has been the theme of this training go around.

Positives about the past two weeks include: two long runs outside — 9ish miles (unrecorded) and 11 miles, both hot and with company; and strength training — I can’t get enough of it; most is randomly created, but if it results in sore, fatigued muscles, I deem the workout a success.

Week 8 included no rest days (except for a measly outdoor run on Monday). It also didn’t include any yoga which I feel is fundamental in my training game. Here’s to finishing out the last three weeks strong and on task — no more monkeying around on the pull-up bar ;)

Half-Marathon Training | Week of July 6

Monday –

  • 30 minute Stair Master
  • Dumbbell Superset Workout (3 sets each x 15 reps; used 12, 15, 20lb. dumbbells)

Tuesday – Rest

Wednesday –

5 mile tempo run (treadmill), 37:30

  • 1 mi. @ 8:00
  • 3 mi. @ 7:08
  • 1 mi. @ 8:00

1 mi. walk

(3x)

  • 24 squat + med ball air toss, 12lb.
  • 12 push-up + rotate, 10lb.
  • 6 toes to bar

Thursday –

  • 60 minute yoga class
  • 30 minute incline treadmill walk, ~2.25 mi.

(5x)

  • 20 overhead lunges, 20lb.
  • 15 thrusters, 30lb.
  • 10 deadlifts, 40lb.
  • 5 burpees

(3x)

  • 10 squat + med ball air toss, 12lb.
  • med ball toe taps

50 cable crunches, 35lb.

Friday –

  • Sleek & Strong Workout with Weights (did each circuit 3x instead of 2x; used 10, 15, 20lb.)
  • 10 minute treadmill sprints (alternating 7:47/6:53 every minute) + 5 minute incline walking
  • 60 minute stand-up paddleboard yoga class

Saturday – 75 minute walk with Mom/Rest

Sunday – 9ish mile outdoor run (slow with walking breaks)

Half-Marathon Training | Week of July 13

Monday – slow 2ish mile outdoor run

Tuesday –

  • 20 minute Stair Master
  • 10 minute treadmill hill run (4.0-8.0 incline @ 7.2-7.5mph)

(4x)

  • 15 squats, 30lb.
  • 10 single-arm snatch, 20lb. (each arm)
  • 5 single-leg deadlift, 20lb. (each leg)
  • 5 burpees

(3x)

  • 10 curtsy lunge + serve the platter, 10lb.
  • 10 reverse flys, 10lb.
  • 10 bent lateral raise, 10lb.
  • 10 bosu jump squats

Wednesday – so random, forgot most of workout

  • 5 minute row
  • 5ish minute Stair Master
  • 3 x 10 reps of Smith Machine squats (@ 50, 60, 60lb.)
  • bosu jump squats
  • burpees
  • jump lunges, 20lb.

Thursday –

  • 30 minute treadmill walk/run
  • Smith Machine squats (40lb. alternating single-leg and regular) + 2 x 10 @ 60lb.
  • (5x) 6 toes-to-bar / 6 thrusters @ 35lb.
  • (3x) 5 burpees / 10 overhead lunges @ 25lb.
  • cable lateral raises + stability ball tucks

Friday –

  • 10 minutes Stair Master
  • 20 minute treadmill walk (1.30 mile)
  • Sculpted Summer Arms Workout (10, 12, 15lb.)

Saturday –

  • 30 minute treadmill walk
  • Dirty 30 Dumbbell Workout

Sunday – 11 mile outdoor run @ 90F (all the water breaks!)
gonerunning_thumb.jpg

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

Half-Marathon Training // Week 5

June 29, 2015 by Hillary 10 Comments

Just like bad runs make you appreciate the good ones, not-so-stellar weeks of training make you appreciate the killer ones. That’s to say, Week 5 of half-marathon training played a good game.

  • 4 runs (19.5 miles)
  • 3 strength workouts
  • 2 rest days – so needed!
  • 1 long run – 10 miles via the treadmill
  • 1 SUP yoga class

According to my plan, Week 6 appears to be a Rest Week: four x 4 mile runs, all at the same pace. This sounds utterly boring, so I’ll be taking Week 6 training into my own hands. Of course, I understand the importance of a low-intensity week during a 3-month training period; I will rest intuitively, but I’d also like to catch up on one of the long runs I skipped earlier in the schedule.

SUP

Friday evening SUP yoga class with my lovely coworkers


Half-Marathon Training | Week of June 22

Tuesday’s 10-miler on the treadmill was rough mentally and physically (there were several breaks), yet I’m pleased with my pace as it was much faster than suggested. Thursday’s main strength set (chipper, 5x) was challenging and left me sore throughout the entire weekend.

Monday – Rest

Tuesday – 10 mile treadmill run: start at 7.2mph (8:19), finish @ 7.9mph (7:35)

Wednesday – Rest

Thursday –

3 mile treadmill run, 8:00 pace

(5x)

  • 20 overhead lunges, 20lb.
  • 15 thrusters, 30lb.
  • 10 deadlifts, 40lb.
  • 5 burpees

(3x)

  • 5 snatches (each arm), 20lb.
  • 10 side dips, 20lb.

2 minute plank

Friday – 

  • 20 minute Stair Master
  • Dirty 30 Dumbbell Workout (minus squats + lunges)
  • 60 minute stand-up paddleboard yoga class

Saturday – 2.5 mile (slow) park run

Sunday –

  • 60 minute Strong Pump class
  • 4 mile speed treadmill run
  • 1 mile warm-up, 8:19
  • 1 mile, 7:03
  • 0.5 mile, 8:19
  • 1 mile, 7:03
  • 0.5 mile, 8:19

Have you tried stand-up paddleboard (SUP) yoga?

What’s the longest distance you’ve run on a treadmill?

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

Half-Marathon Training // Week 4

June 23, 2015 by Hillary 4 Comments

Week 4 was similar to Week 2 in the sense that I didn’t quite follow my training plan. In all honesty, it’s been challenging to adhere to a schedule when I’ve been exercising intuitively for quite some time. Regardless of not completing all of the suggested runs, I have been working out consistently (read: Weekly Workouts).

My concern – four weeks into training – is that I have only completed two of the four long runs. When you are training for a half-marathon, you do need to focus on endurance to some degree. My goal, from here on out, is to make the long run and speed or tempo run focal points each week, with the easier, short runs as auxiliary workouts — if they happen, they happen.

lassen

Half-Marathon Training | Week of June 15

Monday –

Butt Burner Cardio Blast (8 rounds / not timed) + abs, stretching + foam rolling

Tuesday –

2 mile treadmill run (~8:25 pace) + 2 mile treadmill walk

Wednesday –

2.75-3 mile park run

Thursday –

(4x) this kettlebell workout

(3x)

  • 10 side dips (each side), 25lb.
  • 10 thrusters, 25lb.
  • 10 single leg deadlifts, 25lb.

(3x)

  • 5 spinal roll-ups
  • 5 push-ups

Friday – Early Morning Birthday Workout!

  • 15 minute Stair Master
  • 30 minute treadmill (15 min walk + 15 min sprint intervals)
  • 60 minute yoga class

Saturday – Hiking in Lassen

Sunday – Hiking in Lassen

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

Half-Marathon Training // Week 3

June 14, 2015 by Hillary 1 Comment

Good news! Week 3 of half-marathon training was a whole different ball game. Compared to last week’s total of approximately 5 miles, I got 16 in the books this week. Perhaps I just needed that “down” week (I worked out sufficiently; I just did not want to run).

The breakdown of this week’s training included the two, easy 2-milers on the schedule + Week 2’s 4 mile speed run and 8 mile long run. I ran all miles on the treadmill this week. Call me crazy, but I’d rather not run in 105F dry heat. I did not do the 5 mile tempo run or 9 mile long run on the training plan; I am not sure if I will do them next week or leave ’em behind and move on to Week 4.

This coming week has me challenged in terms of fitting in the miles, as Friday is my birthday and I’ll be heading out of town to spend it with P.

race

1 Year Ago // Moonshine Trail Run

Half-Marathon Training | Week of June 8

Loved the mix of strength training and running this week; I felt strong! Sunday’s Strong Pump class left every muscle completely toasted!

Monday –

Dumbbell Chipper Workout (full 2 rounds @ 10lb. DB) + 5 x 10 spinal roll-ups + 4 x 25 KB swings @ 25lb.

Tuesday –

2 mile treadmill run (~8:15 pace) + 1.5 mile treadmill walk

3 x 10 reps, 10lb. DB

  • bent lateral raise
  • punches
  • curtsey squat + “serve the platter”

3 x 10 reps, 10lb. DB

  • push-up + rotation
  • frog jumps

50 stability ball tucks

Wednesday –

30 minute walk with Grace/Rest

Thursday –

8 mile treadmill run:

  • 3 mi. 8:19
  • 3 mi. 8:12
  • 1 mi. 8:06
  • 1 mi. 8:00

Friday –

  • 30 minute yoga class
  • 20 minute Stair Master

5 rounds:

  • 20 walking lunges with 25lb. plate overhead
  • 15 thrusters with 25lb. plate
  • 10 jump lunges
  • 5 burpees

Saturday –

4 mile treadmill run (speed work):

  • 1 mi. warm-up
  • 1 mi. 7:08
  • 0.5 mi.
  • 1 mi. 7.08
  • 0.5 mi.

(4x)

  • 10 bent lateral shoulder raise, 10lb.
  • 10 rear delt lifts, 10lb.
  • 10 deadlift + high pull, 10lb.
  • 10 plank rows

(4x)

  • 5 decline stability ball push-ups
  • 10 side bends (each side), 20lb.

Sunday –

  • 2 mile treadmill run, 8:10 pace
  • 60 minute Strong Pump class

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

Half-Marathon Training // Week 2

June 8, 2015 by Hillary 7 Comments

I am embarrassed.

Week 2 of half-marathon training did not go over so well. In all honestly, I think I burnt myself out during Week 1 with 19 miles (5 runs). I completed 2 of the 4 prescribed runs last week — the easy runs. No, wait… I actually tagged the 2-miler onto Week 1. I did not do the 4 mile sprint workout or 8 mile long run; so, by looking at my training plan, I ran 3 easy miles. Ooph. On Sunday, P and I did a mini track workout together that included some running and lower body exercises.

While I “failed” in my mind, I am trying not to be unnecessarily hard on myself because my knee was starting to act up, and the last thing I want is to re-injure myself and not be able to complete training or run the race in August.

I am hoping to catch up on said neglected runs; however, I must keep reminding myself that my training plan is a guide and listening to my body holds authority over any computer-generated training schedule.

run.jpg

Half-Marathon Training | Week of June 1

Monday –

20 minute Stair Master

(4x) 10 reps, 15lb. dumbbells

  • squats
  • deadlift + high pull
  • reverse lunge + bicep curl
  • push-up + row

(3x) 10 reps, 20lb. dumbbells

  • snatch (5 ea. arm)
  • curtsey lunges
  • chest press

(3x) 10 reps, 10lb. dumbbells

  • 5 front raises
  • 5 lateral raises
  • 10 bicep curls

(3x)

  • 20 jumping jacks
  • 20 speed skaters
  • 20 pulsing squats
  • 30 jump squats
  • 30 jump lunges
  • 20 burpees

Tuesday – 

3 mi. treadmill, 8:20 pace

(3x) 10 reps, 10lb. dumbbells:

  • bent arm lateral raises
  • rear delt lifts
  • curtsey lunge + single arm bicep sweep

(3x) 10 reps, medicine ball:

  • jump squats
  • wood choppers, each side
  • glute bridges
  • modified v-up
  • 20 bicep curls, 10lb.
  • 20 tricep extensions, 20lb.
  • 20 high pulls, 10lb.

Wednesday – 

20 minute stair master

(3x) 8 reps, 10lb.

  • bent arm lateral raises
  • bicep curls
  • shoulder press

(3x)

  • 10 v-ups, 10lb.
  • 10 rotating plank, 10lb.
  • 20 bicycles

10 manmakers, 10lb.

Thursday – 

  • 30 minute treadmill walk
  • 15 minute Stair Master

Friday – 60 minute yoga class/Rest

Saturday – Rest

Sunday – track workout with P (2.85 miles total)

lunges, monster walks, sprints, etc.

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

Half-Marathon Training // Week 1

June 1, 2015 by Hillary 3 Comments

Hello there. Happy Monday, Happy June! Ahh, it’s one of my favorite months — if not at the top of the list. It’s birthday month, after all, and includes the official start to summer.

run

Memorial Day 8-miler with my cheerleader, P

Last week, on Memorial Day, I officially began training for my 7th half-marathon. I am using an 11-week training plan via Smart Coach. As I mentioned before, I won’t be following it to a tee, but as a rough guide. Week 1 went well (i.e. no major knee pain): I covered 19 miles (2 more than prescribed) between 5 runs, but my strength/cross-training was not there. Ergh, I know the importance and impact strength training has on my performance, yet it was not in existence last week; now my body is totally craving it — squats, push-ups, burpees, kettlebells, barbells, dumbbells, yes please. I don’t want to run myself to the ground this early in the game by not balancing my mileage with a variety of muscular conditioning.

Since I took care of my 2 mile run for Week 2 on Sunday, I only have 3 runs to tackle this week. My plan is get in an equal amount of strength training during Week 2.

Half-Marathon Training | Week of May 25

I did not do the 4 runs in the order of the training schedule, but I completed them all in addition to Week 2’s easy 2-miler. Sometimes I ran faster than prescribed and some I ran slower, so I think it all evens out ;) I ran my temp run at 7:30 pace (instead of 7:11) — my body isn’t there yet.

Monday – 8 mi. outside, 8:44 pace

Tuesday – 2 mi. treadmill, 8:34 pace + 0.5 mi. walk

3 x 10 reps with med ball:

  • squats
  • v-ups
  • uneven push-ups

Wednesday – Rest

Thursday – 5 mi. treadmill (tempo), 39:20 total

  • 1 mi. warm up
  • 3 mi. @ 7:30 pace
  • 1 mi. cool down

Friday – 60 minute yoga class/Rest

Saturday – 2 mi. outside, 8:15 pace

Sunday – 2 mi. outside, 8:55 pace (slow Mile 1; low 8:00s Mile 2) + 60 minute SUP

mizuno

and the week before training began… 

Workouts | Week of May 18

Monday –

  • 20 minute Stair Master
  • 20 minute treadmill (alt. 5 min run 8-9mph / 5 min. walk)

(3x)

  • 10 front shoulder raises, 10lb.
  • push-up + straight arm extension, 10lb.
  • 10 reverse lunge + bicep curl, 15lb.
  • 10 high pulls, 10lb.
  • 10 squat jumps

Tuesday –

  • burpee/squat challenge (squats/thrusters, 25lb.)
  • 10 min treadmill run (1-10 incline) + 5 min walk

Wednesday –

  • 10 min Stair Master
  • 10 min treadmill walk

(3x)

  • 10 deadlift, 50lb.
  • 10 sumo squats, 25lb.
  • 10 reverse lunges, 50lb.
  • 10 jump squats
  • 10 jump lunges
  • 50 cable crunches, 30lb.
  • 25 cable core twists (each side), 15lb.
  • 25 cable woodchoppers (each side), 15lb.
  • 25 stability ball tucks

Thursday –

  • 25 minute outdoor run/walk (Rest)

Friday –

  • 10 x 20 cable ab crunches, 30lb.
  • 20 minute treadmill (run/walk)

(3x)

  • 12 stab ball squats, 20lb.
  • 12 stab ball jump squats
  • 12 stab ball burpees
  • 12 curtsy lunge, bicep curl, 15lb.

(3x)

  • 6 snatches (each side), 20lb.
  • 6 thrusters, 40lb.
  • 6 burpees

Saturday – Rest

Sunday – 60 minute walk/Rest

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

Pre-Half Marathon Training

May 18, 2015 by Hillary 5 Comments

I officially start training for my 7th half-marathon one week from today! I suppose you could call these past two weeks of workouts “pre-half marathon” training, albeit being unintentional; 90% of the time, I’m just training for life.

Here’s what pre-training has looked like: lots of gym time and not much outdoor running.

deadlift

source

Workouts | Week of May 4

Monday – 45 minute treadmill walk (very slow – didn’t feel well)

Tuesday – back to normal!

warm-up: (4x) 25 jumping jacks / 5 inch worm push-ups

burpee squat challenge @ 25lb. (1 round of burpees / 1 round of squat drops)

(2x)

  • 25 high knees
  • 10 snatches @ 25lb.

(2x)

  • 25 high knees
  • 10 high pulls @ 25lb.

(2x)

  • 10 squats @ 10lb.
  • 10 jump squats @ 10lb.
  • 10 lunges @ 20lb.
  • 10 jump lunges @ 20lb.

25 minute treadmill (15 run + 10 walk)

  • 15 minute run intervals: 5 x 1 min. each 6.5 / 7.5 / 8.0mph

Wednesday – Rest

Thursday –

  • warm-up: jumping jacks/high knees
  • Dumbbell Superset Workout (3 rounds x 12 reps using 15/20/25lb.) + 5 x 10 no-push burpees
  • 4-3-2-1 Treadmill Workout (7.0/7.5/8.0/9.0 mph) + 10 minute treadmill Walk

Friday – 60 minute yoga class/Rest

Saturday – Rest

Sunday – 30 minute hilly run with P + 45 minute walk

Workouts | Week of May 11

Monday –

  • 25 minute treadmill (15 walk + 10 run)
  • 20 minute Stair Master
  • (5x) 8 push-ups / 5 toes-to-bar
  • stability ball tucks + stability ball v-ups

Tuesday –

  • 20-Minute Tabata Kettlebell Workout + 5 x 10 spinal roll-ups + Bikini Yoga Flow

Wednesday –

  • warm-up: (4x) 25 jumping jacks + 5 inchworm push-ups
  • (3x) 10 jumps squats @ 15-18lb. + 5 manmakers using 10lb. DB
  • (3x) 10 med. ball woodchoppers each side + 10 side dips @ 25lb. each side + 5 squats @ 50lb.
  • (3x) 5 toes-to-bar + 5 push-ups
  • (5x) 10 gate swings + 5 burpees

35 minute treadmill:

  • 2 min. walk + 8 min. run hills (6.0)
  • 2 min. walk + 8 min. run sprints (9.0mph)
  • 2 min. walk + 8 min. run hills (12.0)
  • 5 min. walk

Thursday –

  • 30 minute treadmill walk (2 mi.) + 15 minute Stair Master

Friday – 50-60 minute Strong Pump class (terrible class, ugh!)

Saturday – Rest

Sunday – 40 minute treadmill (alternating 5 min run/5 min walk) + 60 minute Strong Pump class (10x better than Friday’s)

 

Blast from the past | Power Up Your Workouts with Positivity

Filed Under: Fitness, Running Tagged With: 20-minute Tabata Kettlebell Workout, 4-3-2-1 Treadmill Workout, Bikini Yoga Flow, Burpee Squat Challenge, Dumbbell Superset Workout, Weekly Workouts

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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.
this is the season ✨ she will make beautiful th this is the season ✨

she will make beautiful things

not perfect things 

but honest things 

that speak to who she is

and who she is called to be 

— Morgan Harper Nichols 

#happynewyear
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