Nutrition Nut on the Run

Final 2014 Weekly Workouts Recap

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I hope you had a very merry Christmas (for those who celebrated). Isn’t it nuts that Christmas 2014 is in the books (I personally wish the holiday season lasted twice as long) and that 2015 will be here in a matter of days!? Onward!

I am back to my quaint abode after visiting family and friends on the coast; I am ready to get back to grind of all things corporate wellness and Health Coaching.

Christmas Week fitness – while it lacked intensity – wasn’t half bad (considering I was on vacation most of the week). Without further adieu… the final Weekly Workouts recap of 2014!!

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I realize it’s a blurry photo, but I like it nonetheless.

Workouts | Week of December 22

Monday – 20 min. walk (lunch break) + Christmas Cookie Crusher Workout*

*I did 2 rounds, mixing it up between the at-home version and the gym version:

  • 50 air squats + jump squats
  • 40 weighted sit-ups @ 15lb.
  • 30 burpees
  • 20 tricep dips
  • 10 push-up + row @ 15lb.
  • 20 supermans
  • 30 step-up @ 30lb.
  • 40 kettlebell swings @ 25lb.
  • 50 lunges @ 30lb.

Tuesday – Dumbbell Superset Workout (@ 15lb.) + 5 x 12 spinal roll-ups + 5-Minute Standing Ab Workout + CorePower Yoga

Wednesday – Dorm Room Dumbbell Workout (12 reps @ 10/15lb.) + 5 x 12 spinal roll-ups <– have you tried ’em!?

Thursday [Christmas Day] – Beach Dune Hike/Rest

Friday – 5 mile run by the bay

Saturday – 2.5 mile run

Sunday – 2.5 mile run + 25 sets of stairs

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Christmas Day Beach Hike with Mom

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I recorded all of my 2014 workouts/running HERE (except for one missed week in September). If you need workout idea inspiration, take a peek!

Cheers! xxoo

Lately | Workouts & December Things

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Oh, hey there!

I hope you’ve been enjoying December. Five days until Santa comes!? Seriously, 2014…fastest.year.ever.

Clearly I haven’t been “here” lately.

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As of late…

I turned 25.5 on Friday… meaning I am closer to 30 than I am 20. No no no.

I have made at least four different versions of my Holiday Super Oats™ Granola. I hope my family and friends appreciate edible gifts.

I won first place in the recipe contest with said granola (thank you for voting!).

I spent some of my prize $$ on a holiday gel manicure. I feel like a grown up.

I eagerly check the mail like twice a day in anticipation of whose Christmas card may arrive.

I’m not eating gluten, and I splurge on Suja green juice a couple of times a week.

I’ve been wrapping gifts in red Lululemon bags. Reduce, reuse, recycle.

I basically took a week off from exercise the week before last, so this past week I craved cardio like no other.

Workouts | Week of December 8

Monday – Rest

Tuesday – 60 min. yoga class/Rest

Wednesday – Rest

Thursday – 200 jumping jacks + 200 kettlebell swings @ 25# + Dumbbell Chipper Workout (10# dumbbells) +  1 set each of Abs, Thighs & Butt Sculpt Session

Friday – Rest

Saturday – 5-Minute Workout: Tone Your Butt & Thighs (3x) + 5-minute One-Dumbbell Workout (3x) + 100 kettlebell swings @ 25# + 50 weighted sit-ups @ 15#

Sunday – Rest

Workouts | Week of December 15

Monday – 45 min. cycle + this workout (2x) + this workout

Tuesday – 35 min. cycle + 5 min. leg workout (2x) + Lift + Tone Booty Routine

Wednesday – WREC workout with Roomie!

warm-up: 1/2 mile indoor track run

Circuit 1 (3x):

  • 12 bosu squats + KB
  • 12 swings
  • 12 burpees
  • 12 stability ball v-ups
  • 24 bosu mountain climbers
  • run 1 lap

Circuit 2 (3x):

  • 12 box jumps
  • 12 jump squats + 12lb. med ball
  • 24 walking lunges @ 30lb.
  • run 1 lap

Circuit 3 (3x):

  • 12 bicep curls @ 15lb.
  • 12 front + lateral shoulder raises @ 10lb.
  • 12 glute bridge + chest press @ 15lb.

Thursday – Rest

Friday – 55 min. cycle + circuit (3x)

  • 10 spinal roll-ups
  • 10 staggered push-ups
  • 10 jump squats
  • 10 butterfly sit-ups

Saturday – 2.75 mile rainy run + new 20-minute Tabata HIIT workout [coming soon!]

Sunday – 3.25 mile misty run

What do workouts look like for you this December?

Working Out Through the Holidays

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There’s shopping to be done and cookies to bake and presents to wrap and cards to be sent. There are cocktails, cookie swaps and ugly Christmas sweater parities every weekend. The sun sets before 5:00pm. It’s cold, dark, and perhaps storming where you live. Whatever the excuse, it is not as good as how good regular sweat sessions throughout the holiday season will make you feel.

Tips | Working Out Through the Holidays

1 // Make it quick!

Sometimes the last thing I want to do after a long day is exercise. It’s dark out, the house is cold, and making a pot of soup is more appealing. Yet, I know if I commit to just 20 to 30 minutes of intense, plyometric or weight-heavy exercise, I’ll feel the positive effects of a quick sweat sesh.

2 // Grab a friend.

Make dates with friends for a hike, run or to hit the slopes. I try to schedule runs with friends most weekends; running with someone pushes me to run farther and sometimes faster than I would running solo. Plus, it’s great time to catch up and vent about the holiday stress chat about the holiday cheer!

3 // Be an early bird.

Get your workouts done early in the morning to leave the rest of the day for the holiday bustle.

4 // Make travel and family time active time!

Pack your activewear when traveling and/or visiting family over the holidays. If spending ample time sitting in a car or plane, aim to squeeze in a quick morning workout before hours of sedentary travel. Also, after opening gifts on Christmas morning – get outdoors!

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[post 5.5 mile run + pre dancing the night away at my work’s holiday party]

Workouts | Week of December 1

Monday – Rest

Tuesday – Butt Burner Cardio Blast [7 rounds] + The Holiday Rev-up Workout

Wednesday – No Equipment Plyo Workout + The Boyfriend Workout (only 3 sets)

Thursday – Arms & Abs Superset Workout [coming soon!]

Friday – Rest

Saturday – 5.5 mile park run with Nicole

Sunday – WREC workout with P [random mix of moves, as always!]

  • 5 min. Stair Master
  • 30 min. treadmill [20 min. run + 10 min. walk] // 3.1 miles
  • barbell clean + snatch practice
  • 10 back squats @ 45# + 10 box jumps (3x)
  • 10 deadlifts @ 75# + 10 decline push-ups (3x)
  • deadlift + clean + thruster @ 55lb. [approx. 15 reps]
  • kettlebell set @ 18lb.

30 sec. single arm swing / 15 sec. rest
30 sec. single arm clean + press / 15 sec. rest
30 sec. single arm front squat / 15 sec. rest

>> repeat on other side

 What’s your strategy for exercising through the holidays?

 

Of Possible Interest

November Favorites

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I can hardly believe tomorrow is December 1st. Bring on all the peppermint and holly and mistletoe.

But, first, November Twenty Fourteen.

I stayed put in Chico the majority of the month, indulging in the Saturday farmer’s markets (rain or shine), cold runs in the park, a pizza + wine night/sleepover with my girlfriends, and Christmas Preview in quaint downtown. P visited. Holiday cards were crossed off the list… oh, and I completed my IIN Health Coach certificate – say what!?

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November Notables

The blog turned FIVE years old!

I signed up for a marathon… relay

I shared my 3 Holiday Fit Tips & 12 Simple Tips for a Healthier Thanksgiving via the Nutrition Nut email newsletter

Recipes: Dark Chocolate Hemp Cashew Butter Cups [gluten-free + vegan] & 12 Vegetarian Holiday Appetizers

A Day in the Life // November edition

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Workouts | Week of November 24

Monday – 400 Reps 4 Time

Tuesday – Dumbbell Superset Workout (10/15lb.) + 5 x 10 spinal roll-ups

Wednesday – The Holiday Rev-up Workout (3 sets) + this kettlebell workout (2x) + 50 weighted sit-ups at 20lb.

Thursday – 4 mile park run (< 8:00 pace)

Friday – 3 mile run at Grandma’s + 45-60 minute hike

Saturday – Rest (1st rest day in 9 days)

Sunday – 3.1 mile run at Grandma’s

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I finished off the month in Sonoma County indulging in quality family time for an extended Thanksgiving weekend. I didn’t take a single photo with my camera(!!). I ate Mom’s apple pie for breakfast and toasted to togetherness with cranberry margaritas. I soaked in the slobbery baby kisses, refreshing rain, cheering at a 6th grade basketball game, cozy coffee date with a past roommate, and the gratitude that smothered it all.

I am leaving November with immense thankfulness for all I have.

Fitness Idols + Thanksgiving Recipes

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I thought this week might not pan out too well – fitness wise – when it began with two Rest Days before Thursday. It shaped up okay though…

I tried four new online workouts this week. My favorite being the One-Bell Kettlebell (interval) Workout from Pumps & Iron. Thanks, Nicole – I was sore on Friday!

PopSugar always comes through with great routines, too. Speaking of, I totally have “fit girl crushes” on Anna Renderer (PopSugar Fitness) and Jen Ator (Women’s Health). These gals give me inspiration for my at-home workouts and motivation to “train for life.”

Workouts | Week of November 17

Monday – Rest

Tuesday – Burpee Arm Burner + 5-minute One-Dumbbell Workout (2x) + 5-minute Butt & Thigh Workout (2x) + 5-minute Fat-Blasting Bodyweight Workout

Wednesday – Rest

Thursday – One-Bell Kettlebell Workout using this online interval timer + this PopSugar full-body workout (10-15 min.)

Friday – 30-minute Fat-Frying Bikini-Body Workout + 45 sec. work/15. sec. alternating burpees + spinal roll-ups (6 rounds)

PS

Saturday – 5.7 mile park run with Nicole

Sunday – 3.55 mile run + (3x) 30 walking lunges / 20 step-ups + knee / 10 jump squats + (3x) this ab routine + 90 weighted sit-ups @ 15lb.

absNow, recipes. I think I have finally figured out what I’m contributing to our Thanksgiving feast:

1 // Pear, Arugula, and Balsamic Salad with Candied Pecans (most likely switching up the greens and dressing… and maybe toasted nuts rather than candied)

2 // Roasted Brussels Sprouts with Balsamic & Orange (repeat from last year)

3 // Mashed Butternut Squash with Garlic & Thyme

Pear-Arugula-Pecan-Salad

source

Friday, I sent out my 12 Simple Tips for a Healthier Thanksgiving via the Nutrition Nut email newsletter. Subscribe here (if you have not already) so you don’t miss the next email-exclusive post!

Who are your “fitness idols”?

What are you cookin’ for Thanksgiving?

I’m running a marathon…

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…a marathon relay. Tricked ya!

Two of my girlfriends and I registered to run a marathon relay (26.2 miles divided into three legs) on January 18, 2015.

I have two months to train. We haven’t decided who is running which leg at this point; unfortunately, the course isn’t divided evenly (9.7, 9.6, and 7 miles).

I am excited to have an event to train for, but the bad news is that my bum knee is giving me some grief again.

Starting training with a complaining joint is asking for trouble. I’ve gotta be real smart about it, as I don’t want to begin 2015 as I did 2013 [favorite post: Rehab v. Training]…

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Workouts | Week of November 10

Monday – 20-minute Tabata Travel Workout (added dumbbells) + Love Your Body with Kettlebells

Tuesday – Simple Dumbbell Strength Circuit (3 sets of 15 reps @ 10/15lb.)

Wednesday – Love Your Body WOD (added 15lb. dumbbells) + 5-minute Intense Bodyweight Workout + 5-minute Love Handle Workout + 20-minute Total Body Beginner Flow

Thursday – 20-minute Tabata Kettlebell Workout (25lb.) + 5 x 12 spinal roll-ups

Friday – Rest 

Saturday – 5 mile run

Sunday – 50 minute walk with friends + Kettlebell & Dumbbell Workout (25/15lb.) + 4 x 10 weighted sit-ups

 

Have you run a marathon relay?

Have you registered for any 2015 races/events?

Exercise of Late {& a birthday!}

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Thank to all who have entered the (secret) 5th blogiversary giveaway. If you didn’t hear, today (November 10, 2014) is this little blog’s FIFTH birthday. Naturally, we’re celebrating with a traditional giveaway – a small token of my gratitude from me to (one of) you.

If you missed the memo about subscribing to the Nutrition Nut email newsletter to get the secret giveaway link… well, shucks. Exclusive content and occasional special giveaways are available only to those on the list… so I welcome you to subscribe if you have not already.

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I hear you! I asked those entering the giveaway to let me know what you like most about this weblog or what you’d like to see more of here. It sounds like there are quite a few fans of Nutrition Nut workouts. Apologies for slacking on sharing new routines! I hear you and will deliver sweaty, at-home tabata/dumbbell/burpee-mania workouts to you soon.

Switching gears: This past week, I did a real good job at resting. I sort of felt “guilty” about it until I read this gem from The Real Life RD and had a switch in point of view. #bowdowntoRobyn

Workouts | Week of November 3

Monday – Love Your Body with Yoga + KettleToning Workout

Tuesday – Rest

Wednesday – Dumbbell Chipper Workout + this kettlebell workout (2x) + this leg workout (2x)

Thursday – 25 minute run + Dumbbell Superset Workout (10/15lb.)

Friday – 60 minute easy yoga class/Rest

Saturday – 45 minute easy hike/Rest

Sunday – 5.5 mile park run

THANK YOU for visiting this space of mine on the web, for giving me your support and positive feedback. It means the world to me and only inspires me to continuing doing what I do.

I Love Fall Running {Weekly Workouts}

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…but I don’t love stiff knees. P has asked me if it’s due to the colder weather. I am wiser than that. It’s all due to my lack of rolling and stretching. I have been loving this fall running stuff; but, not surprisingly, my knee isn’t too fond of my complacency to stretch out and/or do mobilization work before a workout/run.

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Workouts | Week of October 20

Monday – 2.5 mile run + 25 sets of stairs + new Plyo Workout*

Tuesday – 30 minute (relatively slow) run + At-Home Dumbbell Strength Workout (3x @ 10-15lb.)

Wednesday – Rest

Thursday – 45 minute cycle + 5-Minute One-Dumbbell Workout (3x @ 15lb.) + 3 x 10 spinal roll-ups

Friday – new Plyo Workout* (5 rounds + running up/down street in between each set)

Saturday – hiking in Yosemite (~5 – 5.5 miles)

Sunday – Rest

*to be posted at a later date

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Workouts | Week of October 27

Monday – Dumbbell Superset Workout + 5 x 10 spinal roll-ups

Tuesday – September Sizzler Pyramid Workout + 5-Minute Upper-Thigh Workout (2x)

Wednesday – 25 minute run + Pumpkin Workout (2x) + 5-Minute Fat-Blasting Bodyweight Workout (2x)

Thursday – 5.15 mile park run with Nicole

Friday – Rest

Saturday – 3.1 mile run

Sunday – 25 minute run + 25 sets of stairs + 5-Minute Butt & Thigh Workout (2x) + 5-Minute One-Dumbbell Workout (2x)

* * *

How are you staying active this autumn?

Inviting you all to stretch with me next week!

Tight Traps Take Over {Weekly Workouts}

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Hi! I hope your week and weekend treated ya well. We were spoiled with a sunshine-packed fall weekend here in California – can’t complain! And if you follow me on Instagram, you know I was all about the pumpkin.

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Pumpkin waffles! 

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Trader Joe’s does fall just right!

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Pumpkin Maple Pecan Granola via Minimalist Baker 

Another two weeks have passed since I’ve shared my Weekly (Home) Workouts, so that’s what I am doing this evening — lots of rest lately and an increase in yoga practices.

My upper body has been giving me a lot of grief lately (P says that my muscles were replaced with steel), so I’ve intelligently let go of the lifting (somewhat) in exchange for more cardio-based workouts. Not my favorite, but when your body is telling you something, it is always best to listen to it.

Two massage treatments later and I am finally not feeling like Frankenstein; hoping to loosen up my trap(ezius) enough to play with kettlebells ASAP…

Workouts | Week of October 6

Monday – Booty Burner Tabata Workout + 5 x 12 spinal roll-ups + 30 sets of stairs

Tuesday – Birthday Workout (3 rounds) + 20 min. run

Wednesday – 25 min. run

Thursday – Kettlebell & Dumbbell Workout + 4 x 10 spinal roll-ups

Friday – 60 min. easy yoga class + workout with P at his new gym, including (but not exclusive) a “Dirty 30”:

  • 30 bench press @ 55lb.
  • 30 push-press @ 45lb.
  • 30 back squats @ 55-65lb.
  • 30 front lunges @ 45-55lb.
  • 30 KB swings @44lb.
  • 30 push-ups
  • 30 burpees
  • 30 knees-to-elbow
  • 30 stability ball knee tucks

Saturday – Rest (Apple Hill)

Sunday – Rest

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Workouts | Week of October 13

Monday – 50 min. cycle + Love Your Body with Yoga

Tuesday – 50 min. cycle

Wednesday – Jump Squat/Push-Up Pyramid + Burpee Challenge + Fat-Blasting 5-Minute Circuit (2x)

Thursday – Rest

Friday – 60 min. easy yoga class/Rest 

Saturday – 4 mile run + 80 step-ups + 80 twisting lunges

Sunday – 3.5 mile run (3.1 mile run + 4 x 0.1 mile sprints)

What muscles tend to tighten up on you the most?

Prevention and/or care tips?

Embracing Fall Food & Fitness

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This week was the antithesis of last week (#allthecardio), workout wise. As I’ve mentioned, intuitive exercise is doing it for me lately, and cardio just wasn’t this last week. My body needed two rest days, my 15-pound dumbbells, 7.5 minutes of plank, and just one cool, early morning park run with a girlfriend.

Workouts | Week of September 29

Monday – Rest 

Tuesday – Bell & Burpee Pyramid Workout

Wednesday – Dumbbell Superset Workout (@ 15lb. dumbbells) + 5 x 90 sec. plank

Thursday – 40 min. easy cycle

Friday – 60 min. easy yoga class/Rest 

Saturday – Dumbbell Chipper Workout (2x @ 15lb. dumbbells) + 150 KB swings @ 25lb. + 50 single-arm KB swings @ 25lb.

Sunday – 5-6 mile park run with Grace

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What type of exercise did you crave this week?

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