Nutrition Nut on the Run

Spring Allergies & Six Miles

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Pssst! Tomorrow is the last day to enter the Love Grown Foods Power O’s GIVEAWAY.

* * *

The other post title option I considered was “The Week I Didn’t Exercise.”

Because, well, that’s nearly the truth.

Last week’s strong week of workouts (and all the running!), unfortunately, did not run (pun intended) into this week.

I didn’t sweat a rest day on Monday, but when my body needed additional rest Tuesday and Wednesday as well, I knew something up was up. I felt proud of myself for warding off all colds and flus this past winter; but, I finally caught a cold (or the worst spring allergies) this week.

I hate to admit that I think the seasonal allergies are here to stay a while longer – ugh – but I am hopeful my workouts will pick up next week. Where are the burpees at!?

roses

<< detour through my alma mater during my 6 mile run to stop and smell the roses >>

Workouts | Week of April 7

Monday – Rest Day

Tuesday – Rest Day

Wednesday – Rest Day

Thursday – 30 min. walk (including 100 step-ups) + Beach Yoga with Karena (20 min.)

basically a rest day

Friday – Rest Day

Saturday – 30 min. run (AM) + 20 min. walk (PM) + a short sandbag circuit:

3 rounds x 12 reps each (sandbag @ 35lb.)

  • squats
  • lunges
  • rows
  • deadlifts
  • shredders (push-up to squat clean + overhead press)

Sunday – 6 mile run + Beach Yoga with Karena (20 min.)

With those April Intentions on my mind, I wanted to attempt a second long run for the month since I know they’ll be harder to accomplish in the upcoming weekends. While it was a slow Sunday Runday, I’m grateful I was outside enjoying the spring sunshine for an hour (albeit the pollen festival and sneezing episodes)… that my knee caused me little grief, and that my body didn’t have notable difficulty running six miles after a week of life as a couch potato.

run

* * *

Have you ever taken an entire week (or more) off from exercise? How did this make you feel?

Do you suffer from seasonal allergies? How do they affect your exercise?

All the Running {Weekly Workouts}

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Tonight I am feeling grateful for my body that allowed me to run 13+ miles in three consecutive days, pain-free.

Tonight I am feeling proud for persevering through a year plus long knee injury.

Tonight I am thanking my intuition for courageously setting out for a long run early Saturday afternoon in the sunshine; I am glad we got turned around and seven miles turned into eight and a half.

Tonight I am grateful for P, pedaling alongside me on my bike, encouraging me as I struggled with the final two miles.

Tonight I am thanking banana peanut butter chia Kodiak Cakes for fueling me through said run. #allthecarbs

Tonight I am feeling strong physically from a strong week of workouts, and mentally for avoiding the bathroom scale.

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<< no knee brace needed >>

Workouts | Week of March 31

Monday – Bell & Burpee Pyramid Workout + 5-Minute All-Over Toning Workout

Tuesday – 30 min. cycle + 100 CrossFit swings @ 25# + 5 bodyweight tabatas via Tone It Up Tabata Workout

Tone It Up Tabata Workout

Wednesday – Rest Day

Thursday – 20 min. cycle + 400 Heavy Rep Workout

400 Heavy Rep Workout

Friday – 3.1 mile run + sandbag circuit @ 35lb. (3x)

  • 10 sumo squat high pulls
  • 10 rows
  • 10 shredders
  • 10 deadlifts
  • 10 lunges
  • 10 back squats

Saturday – 8.5 mile (!!) run

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Sunday – 60 min. easy hike/walk + 20 min. slow jog 

photo-2via Sweat and Oranges

 

No Accessories Needed {Weekly Workouts}

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This weekend was just what I needed — productive yet restful.

It was difficult to get back into the swing of things – work and workout wise – after vacation; hence, the slow start to my week of workouts. I felt like I was catching a cold, but I think I am in the clear now.

Today’s solo 4-mile run was probably the highlight of my exercise this week. After a horrendous, and somewhat frightful, storm last night (and rainy week in general), I was very grateful to run outside and witness signs of spring. I ran music-free and without a knee brace, in efforts to simply listen to and enjoy my body and my surroundings.

Today’s run gave me hope that my passion for distance running is possible for the future. 

workouts

Monday – 2.5 mile run jog + 50 sit-ups / 50 bicycles

Tuesday – Rest Day (not feeling well)

rest

Wednesday – 60 min. cycle + 15 min. strength

Thursday – 15 min. cycle + Kettlebell & Dumbbell Workout + 40 dumbbell burpees

Friday – 100 burpees (50 with push-up), 100 swings @ 25#, 100 squats @ 25# + abs

short

Saturday – 30 min. cycle + 5 rounds of a bodyweight CrossFit workout

Sunday – 4 mile speedy (saw 7:35s for a while) run + 50 lunges / 50 squats / 50 deadlifts / 25 thrusters — all with 35lb. sandbag

What was your favorite workout from the week?

Kauai | Vacation Workouts

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Alooo-ha!

I’d like to say it feels good to be home, but in all honestly, I wish I was still in Paradise, a.k.a. the lush garden island of Kauai.

I have a gazillion photos from my trip to download onto Miss Mac, about a half dozen more loads of laundry to wash and fold, an entire week of school to catch up on, and my first IIN test to study for!… but, since I enjoy sharing my Weekly Workouts with y’all every Sunday, I want to document my vacation workouts (plus the week prior) before things get way backed up.

I didn’t plan to have access to a gym while I was away, so I collected a few of my favorite no-equipment travel workouts to pack in my suitcase; it turned out I was able to use the gym at the condo my cousins were staying at just up the road – score!

Overall, I’d say I managed to make it a fairly fit vacation (albeit the daily Lappert’s ice cream). I ran a lot… pain-free! Well, “a lot” by my injured knee standards.

 >> 3 gym workouts + 2 short runs, in addition to all of the active exploring

workout

Workouts | Week of March 10

Monday – 25 min. run + 100 burpees / 100 KB swings @ 25# / 100 squats @ 25#

Tuesday – 2.6 mile run + 60 burpees (no push-up) + Booty Burner Tabata Dumbbell Workout

Wednesday – 45 min. cycle

Thursday – Rest Day

Friday – Dorm Room Dumbbell Workout (quick, early AM workout before work + travel)

Saturday – Rest Day

Sunday (Kauai) –

4 rounds of:

  • 0.75 mi. treadmill run
  • 100 jump ropes
  • 10 thrusters @ 30lb.
  • 10 burpees (no push-up)
  • 20 walking lunges @ 30lb.

Vacation Workouts | Week of March 17

Monday – Rest Day + exploring/walking

Tuesday –

3 rounds of:

  • 1 mile treadmill run
  • 12 push-ups
  • 12 burpees (no push-up)
  • 12 lunges @ 30lb.
  • 12 deadlifts @ 30lb.
  • 12 sumo squats @ 15lb.

+ 12 min. run to/from gym

Adventure: 2.5 mile hike + 5 mile kayak

Wednesday –

  • 0.75 mile treadmill run
  • 2 x 4 squats / 8 jump squats @ 6lb. (2 rounds)
  • 2 x 12 wood choppers @ 12lb. – each side
  • 2 x 12 v-ups @ 12lb.
  • 0.75 mile treadmill run
  • 2 x 12 atomic push-ups
  • 2 x 12 med ball burpees @ 6lb.
  • 2 x 4 lunges / 8 jump lunges @ 6lb. (2 rounds)
  • 0.75 mile treadmill
  • 2 x 6 deadlift high pull @ 30lb.
  • 2 x 6 squat curl press @ 30lb.
  • 2 x 6 side lunges @ 30lb. – each side

Thursday – Rest Day

Friday – 30/35 minute run + LOTS of walking

Saturday – 20/25 minute run

Sunday – Rest Day

Kauai1

<< view from Friday’s run >>

Kauai2

<< view from Saturday’s run >>

* * *

Did you all enjoy the five fabulous guest posts last week!?

400 Heavy Rep Workout

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Your Wednesday Workout is coming to ya early this week, friends. It’s a quick, but heavy, one and will certainly fire up those glutes!

Workouts | Week of March 3

I am pleased to, once again, complete six workout this week. I’m also happy that I used my sandbag (I have this one) for two workouts; it does not get as much attention as it should since it’s stored in the trunk of my car.

As usual, I try to balance the cardio and strength work. Tuesday, I mixed things up, completing four different videos from Tone It Up, FitSugar, and Women’s Health.

Monday – 75 min. cycle (easy) + 2 min. plank

Tuesday – Love Your Body with Yoga + CrossFit Workout with Weights + 10-Minute Total Body Toner + 5-Minute Total Body Workout + 4 min. plank

Wednesday – Rest Day + 6 min. plank

Thursday – 400 Heavy Rep Workout

heavy

<< pin me >>

What You’ll Need

  • 1 sandbag OR 2 heavy dumbbells
  • 1 kettlebell
  • 1 jump rope

Exercises

Notes

  • Use challenging, heavy weight for this workout because it’s a short one! I used a 35lb. sandbag and 25lb. kettlebell.
  • I really wanted to complete 5 rounds because 100 reps of each exercise seems especially “hard core” — next time!

Friday – 32 min. run + The 5-Minute Workout That Will Kick Your Butt (2 rounds)

Saturday – Dirty 30 Workout + 300 jump ropes

Sunday – 30 min. rainy run + The 5-Minute All-Over Toning Workout (2 rounds)

* * *

Do you enjoy running in the rain?

Which websites do you frequent most for workout videos?

Healthy Inside VS. Sexy Outside

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Do you want the positive or negative first?

Let’s start with the positive!

Positive >>

Six workouts happened this week. Much better than the four from the week prior. None of this week’s sweat seshs were “hardcore extreme”, and they were all relatively moderate/short in length, but I’m definitely glad I got myself movin’ more days than not. Wednesday’s plyo workout was a fun one mid-week!

Negative >>

I’m less than two weeks out from vacation. Bikini body “prep” has been on my mind for quite some time. Well, frankly, probably since I booked the flights to Kuaui. Would I intensify my workout routine or clean up my diet — both?

A couple of weeks ago, I set out to do a second round of the 21-Day Sugar Detox, with plans to actually complete the full 21-day plan. I have a tupperweare of fresh cut pineapple in my fridge, so it’s fair to say that idea was cut short. I have had a lot of practice listening to my body, and it didn’t feel right eating almond butter multiple times per day, albeit tasty. My inside machinery was not/is not running as I had hoped the detox would encourage it to do so.

One more note: the plank party started strong at the beginning of the week, but it quickly fell to the wayside. Tummy troubles are getting in the way of both my “diet” (a.k.a. eating style) and exercise (to some extent).

While a sleek bikini body was a nice idea – and a Hawaiian vacation is the ultimate motivation to tone up – having my insides feel good is more important to me. Currently, my insides (lower abdomen) are a mess… a mess I tell ya.

Friends >> It is so vital to listen to your body. Your mind may want to “detox” – and eating hard boiled eggs and kale may seem doable for three weeks – but if your body is telling/showing you otherwise, please listen to it. It knows what you need. And… stressing about your detox “cheats” and rest days will not help your body perform at its optimal state either. Stress and digestion are linked — I can tell you that.

workouts

Workouts | Week of February 24

Monday – 20-Minute Kettlebell Tabata Workout + 50 burpees (no push-up) + 8-Minute Plank Workout + plank (12 minutes total)

Tuesday – 15 min. run + 40-Minute Metabolism-Boosting Workout + 50 step-ups (random) + plank (6 minutes total)

low energy, minimal effort

Wednesday – Power Plyo Tabata Workout + plank (10 minutes total)

Thursday – Rest Day 

Friday – 30 min. cycle + 100 burpees (with push-up), 100 kettlebell swings @ 25#, 100 squats @ 25# + plank (2 minutes)

Saturday – 3.1 mile run + Dorm Room Dumbbell Workout (sans burpees)

Sunday – 3.5 mile run

* * *

Let’s chat!

Do you typically perform burpees with or without a push-up?

Would you rather run in the heat or cold?

Have you ever pressured yourself to “tone up” for a vacation or event?

What method did you use? What was that experience like for you?

Weekly Workouts: All the Planks

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Hello there! I’m coming to you a couple days late with my weekly workouts round-up.

weekly workouts

I think I wasn’t as anxious to post my workouts from the past week because I took three rest days, and hence, I wasn’t feeling too stellar about my “performance.”

Then I thought about all that I did do, and how I respected my body by listening to it:

  • Monday: I was extremely sore from the heavy dose of exercise over the weekend
  • Thursday: I had an appointment in the evening that extended my day and I was exhausted, mentally and physically
  • Saturday: I got out of town for the day to spend time with friends

friends

Workouts | Week of February 17

Monday – Rest Day + plank (10 minutes total)

also did 10 minutes total of plank last Friday, 2/14

Tuesday – 1,000 Rep Home Workout + Love Your Body with Yoga + plank (12 minutes total)

Wednesday – 15 min. run + 10-Minute Bikini Tone-Up + 5-Minute All-Over Toning Workout (2 rounds) + plank (8 minutes total)

knees ached during run; no energy; easy/gentle workout

Thursday – Rest Day + plank (10 minutes total)

Friday – 20 min. run + 20 min. walk + Dorm Room Dumbbell Workout + plank (5 minutes total)

Saturday – Rest Day

Sunday – 45 min. run (approx. 5 miles) + Dirty 30 Workout + plank (5 minutes total)

Plank Party

You may have noticed that I did a plethora of planking last week — 50 minutes total! A small group of us at work have started planking together throughout the day. Every couple of hours, we congregate and bust out 2-3 minutes of planks (of all sorts). The mini breaks add up by the end of the day! For those of you who also work in a casual office setting, you may consider incorporating plank parties into your work schedule.

Of Possible Interest

* * *

What is your favorite core exercise?

Do you exercise at work?

Fueling Our Fitness {Weekly Workouts}

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If I can keep my eyes open until I finish writing this post, that will be a miracle. My valentine and I spent the weekend doing what we love most: being active and eating good-for-you, satisfyingly scrumptious food.

With two consecutive rest days during the week, my body was prepped for a fun, fitness-packed weekend: 8 miles of outdoor running plus a two hour gym date now has me horizontal on the couch. Seriously, where’s the Advil?

Along with the exercise, P and I also enjoyed many tasty eats, including >>

take-out wood fired pizza on Friday night; Talenti (hazelnut!) gelato; creamy banana raspberry oatmeal with hemp hearts; Saturday runs to the farmers’ market and Costco (organic blueberries are restocked!); wild salmon and roasted veggies; Moscow Mules; Paleo almond meal waffles; kale smoothies; and grilled turkey (yes, turkey!) pesto sandwiches. #eatALLthefood

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Workouts | Week of February 10

Monday – 15-minute CrossFit-Inspired Workout (6 rounds) + 10-Minute Arm Workout + 10-Minute Core & Mobility Workout

burpee’d out! last 2 rounds of burpees sans push-up

Tuesday – Booty Burner Tabata Dumbbell Workout + 3 bodyweight tabatas + Love Your Body with Yoga (TIU routine)

Wednesday – 1,000 Rep Workout (3 sets only) + Love Your Body with Yoga (TIU routine)

sore body; needed a rest/easy day

Thursday – Rest Day

Friday – Rest Day

I often beat myself for taking rest days, even when I know better. Here’s a great reminder for those that do the same >> Improve Your Workout Regimen with a Rest Day

Saturday – 2 mile run + the ultimate Dirty 30 workout at the WREC

30 reps each >>

  • bicep curls @ 15lb. dumbbells
  • bench press @ 20lb. dumbbells
  • push-ups
  • kettlebell swings @ 35lb.
  • lunges @ 20lb.
  • back squats @ 35lb.
  • squat cleans (15 @ 45lb. // 15 @ 55lb.)
  • toes to bar
  • box jumps
  • atomic push-ups
  • russian twists @ 15lb.
  • Turkish get-ups @ 18lb.

P and I “snuck in” to our old stomping ground – where we met – for the ultimate partner workout. It didn’t seem all too tough at the moment, as it wasn’t a fast paced gym date; but, today, my upper body feels like it was run over by a semi truck.

wrec

salmon

post-workout homemade meal for two >> wild salmon with creamy avocado sauce // roasted balsamic Brussels and butternut with chèvre & pepitas

Sunday – 6 mile run

I can not remember the last time I ran six miles! So excited about this. P rode next to me on the bike (as well as for the 2 windy miles on Saturday). It was a beautiful, cloudless, sunny Sunday. So much for that forecasted rain.

My body could really use the Love Your Body with Yoga flow now!

waffle

Paleo-friendly almond meal waffles

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SIX miles & sunshine!

p

P in his new Heart Day Ray Bans <3

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post-run kale smoothies

* * *

How many rest days do you typically take per week?

What’s your favorite post-workout snack/meal?

Do you exercise with your significant other?

Weekly Workouts & Winter Weekend Cookin’

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A single visit this week, that was it. Next week oughta be better… a giveaway is coming your way!

At last Sunday’s weekly workout check-in, I believe I said I needed to “turn it up a notch.” Well… it was another two rest days kind of a week again. On the bright side, the five workouts I did complete were all decent — 290 burpees this week ain’t terrible.

I really enjoyed finishing this week with a yoga sequence with Karena from Tone It Up; I hope to incorporate the like into my fitness regime regularly.

Workouts | Week of February 3

Monday – 3 mile run + 60 burpees + Autumn Arms & Abs Workout (3 rounds) + 4 min. plank tabata

Tuesday – 20-minute Tabata Kettlebell Workout + 5 bodyweight tabatas + 50 burpees

stay tuned for a new Wednesday workout! I was super sore the following day. 

Wednesday – Rest Day

Thursday – 30 min. cycle + Burpee Arm Burner + 2 tabatas

Friday – Rest Day

Saturday – 20 min. cycle + Dorm Room Dumbbell Workout + 30 extra burpees

Sunday – 20 min. cycle + Burpee Challenge (squats @ 25#) + Love Your Body with Yoga (TIU routine)

<< WEEKEND EATS >>

beets

pancakes

This weekend was ALL rain. Good – Cali needs the agua – but this Humboldt raised girl sort of forgot what one does with rainy weather. How about cook/meal plan!?

This weekend in my kitchen >>

recipes are all gluten-free

green

unsweetened almond milk / avocado / banana / mango / kale / spinach

* * *

How did you sweat this wintery weekend?

Biking, Hiking & A Burpee Challenge {Weekly Workouts}

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The week started with a dose of indoor cycling on my trainer (Tuesday’s workout was solid), followed by a weak workout on Wednesday. My legs felt like lead on the bike, so Thursday I took a needed rest day (and made some awesome kale pesto instead).

Friday’s full-body workout was also a winner.

Saturday, I squeezed in an early AM workout before hitting the road to hang out with The Boy. We ended up going for light hike in the afternoon at Mt. Diablo, enjoying the cloudless blue skies.

Overall, this week’s workouts were fairly moderate. Gotta turn it up a notch next week!

Workouts | Week of January 27

Monday – 45 min. cycle

Tuesday – 4 min. tabata warm-up + 400 Reps 4 Time Workout (~33 min.) + 30 min. cycle

awesome sweaty workout!

Wednesday – 30 min. cycle + a couple bodyweight/dumbbell sets

fatigued body; poor workout

Thursday – Rest Day 

Friday – 25 min. run + burpee challenge + tabata planks + ab pyramid (10-15-20-25-30-30-25-20-15-10 reps)

burpee

sporting one of my beloved Bang Busters

Saturday – Dorm Room Dumbbell Workout + 45 min. hike

hike

hike

poor California needs rain!

Sunday – Rest Day 

* * *

I spotted these Hilary’s Eat Well Hemp & Greens veggie burgers this week at my local co-op; naturally, I had to buy them. I am a fan — they are not loaded with flavor, but the crunchy millet and hemp give them tremendous texture. Two thumbs up.

burger

See y’all next week!

Sweat daily, indulge often.

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