Do-Anywhere Running + Bodyweight Workout

This post is sponsored by Zappos.com.

Good morning!

When it comes to my workouts, my favorite motto is “Never Miss a Monday” because it sets the tone for my week and gets the momentum rolling with all of my healthy habits. Since it’s Monday (helloooo, #mondaymotivation), let’s get moving with a workout that you can do just about anywhere.

Wearing: Brooks Fremont Tank Top // Brooks Greenlight Capris // Brooks Juno Sports Bra // Brooks Glycerin <— Did you know that Zappos.com sells more than just shoes!? It’s true! They sell all sorts of awesome name brand apparel, handbags, and accessories for women, men, and kids! Woohoo! 

With this running + bodyweight workout, there’s no need for a gym or any sort of equipment. The only thing you need is your body and some space to run. Well, ok, you’ll need an object (i.e. bench, curb) for Step-Ups and Tricep Dips, so just keep your eyes peeled! Coupled with high-intensity running (think: push-pace), you’ll use your bodyweight in three different movements for a challenging, head-to-toe workout. I promise, it’s a good one! Are you ready to sweat? Let’s go!!

Here’s the workout:

• Jog for 5-10 minutes (warm-up)
• Run 800 meters
• 15 Step-Ups with Leg Lift (each leg)
• 15 Plank Jacks
• 15 Triceps Dips
• Run 400 meters
• 12 Step-Ups with Leg Lift (each leg)
• 12 Plank Jacks
• 12 Triceps Dips
• Run 200 meters
• 9 Step-Ups with Leg Lift (each leg)
• 9 Plank Jacks
• 9 Triceps Dips

For more of a challenge, repeat the workout from the beginning (after the warm-up) as many times as you’d like. You can also start at the end of the workout with the set of 9 and work to the beginning, finishing with the set of 15 reps. It’s totally up to you! And, of course, you can always add or subtract distance to the running intervals depending on your fitness level. Happy sweating!

Now that spring is here, I just can’t get enough of the warm weather and sunshine! I seriously can’t wait to get outside for more outdoor runs and driveway workouts! It’s finally time to ditch the long-sleeves and leggings (boo, winter layers) in exchange for lightweight performance tops, fun leggings, and some new running shoes to quite literally hit the ground running! Here are some details about my outfit pictured above:

• Brooks Fremont Tank Top: This tank is perfect for keeping you cool on warm-weather runs. It’s lightweight with moisture-wicking fabric and perforated panels for even more ventilation. It’s not super fitted, but it gives you a little shape at the same time.
• Brooks Greenlight Capris: I actually blogged about these running capris last week because they are THE BEST EVER. They fit really well with a wide, flat waist that slims and stays put. The waist hits semi-high on your waist, but still below your bellybutton, so there’s no need for a drawstring. The fabric is very Lululemon-esque (smooth, soft, and hugs in all the right places), so they’re definitely a favorite!
• Brooks Juno Sports Bra: The Juno is my favorite sports bra for running because it’s lightweight, breathable, and doesn’t rub or chafe your skin. And, of course, I love its signature front-adjustable straps, which ensures the perfect fit (and it’s amazing for breastfeeding moms)!
• Brooks Glycerin: My go-to running shoe! It’s definitely a sneaker that I can rely on for long-distance running. The Glycerin provides a good amount of support and stability, but it’s still a lightweight shoe. Love, love, love!

I also love, love, love how easy it is to shop Zappos.com. They offer FAST, FREE shipping and a 365-day return policy, which makes exchanges/returns a piece of cake, especially when you order a zillion pairs of gray top-siders. Ha! You can return them without a hassle!

Question of the Day

What’s your go-to workout when you’re traveling or away from your usual workout routine? 

How often do you shop at Zappos.com?

 

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Weekend Link Love – Edition 446

RESEARCH OF THE WEEK

Marathons are hard on the kidneys.

Chimps hear music but they don’t hear it, man.

Heart disease patients who were intolerant to statins had more cardiovascular events than those taking statins, but they also lived longer.

The house mouse is at least 15,000 years old.

Daily tea may protect against cognitive decline.

NEW PRIMAL BLUEPRINT PODCASTS

Episode 162: Dave Asprey: Host Elle Russ chats with The Bulletproof Exec himself, Dave Asprey, about his new book, Head Strong, which helps people boost cognitive function, optimize brain health, and eliminate the dietary and environmental triggers bringing us down.

INTERESTING BLOG POSTS

What’s unsafe for your pets to eat? Here’s the real list.

Genetic links between Indians and Latin Americans.

Suicide risk assessments might increase the risk of suicide.

MEDIA, SCHMEDIA

Here’s what happened when three people measured their individual glucose responses to different foods.

McDonald’s switches to fresh beef in their quarter pounders.

EVERYTHING ELSE

Next time you’re in Istanbul, you may be able to work off some of that doner kebab by trampolining and rope-swining your way through a city park.

A descent into India’s strange, beautiful step-wells.

How shame retards personal development, plus other notes on mindfulness and self-judgment.

Prince George is attending a nursery school where having a best friend—an essential aspect of human development—is banned.

Patients are increasingly opting to stay awake during surgery.

Ice skating, meet hiking.

THINGS I’M UP TO AND INTERESTED IN

True crime story I liked: How the Iceman was killed.

Study I found interesting: Physicians who spend more money on patient care do not produce better outcomes.

Article I’m pondering: Where Zika is most likely to hit the continental United States.

Product I want to try but probably shouldn’t: Black Insomnia Coffee, sporting the highest caffeine levels ever recorded.

Miscellaneous news I enjoyed: Dinosaur descendent attacks New Jersey family, plunging headfirst through the windshield.

RECIPE CORNER

• Simple Greek-style meatballs are a breeze to make.
• Got an Instant Pot? Make this hurried lamb curry.

TIME CAPSULE

One year ago (Apr 2– Apr 8)

• How to Get Organized and Stay Focused in a Modern World – There’s a lot of chaff vying for your attention. How to avoid it and focus on what matters.
• 15 Reasons Not to Trust That Latest Nutritional Study – How to watch for spotty research.

COMMENT OF THE WEEK

“I have worked in pharmaceutical safety for six years, and am involved in clinical trials every day. The following is my personal opinion and does not necessarily reflect the opinion of my employer.

I’d just like to clarify the point about study discontinuation, since Mark points this out as a key smoking gun here. Many drugs are now tested for so called MACE (major adverse cardiac events) events – this is particularly true with diabetes drugs but is often seen with other classes including CV drugs. This really became more common after Avandia and the discovery of unintended CV events. Cardiovascular outcomes trials are almost always results-based and do not have well-defined timelines. That is, they go until they reach enough MACE events to draw statistical significance, then stop. Drug companies will have some idea of how long this should take, based on their knowledge of patients with this disease. Without seeing the protocol I don’t know about the timelines here, but I would expect that they reached their endpoints early. Clinical trials are massively expensive and companies aren’t going to keep running a trial once they get to a level where data is statistically significant.

Ending a study early doesn’t necessarily indicate poor outcomes related to study drug. It could mean that they have reached the designated number of endpoints in the control group. More importantly, it could actually indicate that their treatment is so effective that it’s unethical to keep giving patients a placebo or comparator. This happened with a cancer drug that I was working on – it was so clear that the drug was extending lives that FDA didn’t feel it was ethical to withhold the treatment from the other group. I doubt that’s what happened here, but it does happen and ending a study early isn’t damning on its own. In fact, Amgen is about to enroll on a long term, open label extension of this study to examine potential adverse events, so I highly doubt that this was stopped early due to safety concerns.

Otherwise, I agree with you that it didn’t improve mortality and therefore is not a huge deal. Wall Street also agreed, and Amgen stock took a hit, even with positive results.”

– Important insight from an insider. Thank, wildrover.

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Ask An Expert: Is Couscous Healthy?

Ever wondered about couscous…what is it? How it’s prepared? And most of all, is it healthy? A registered dietitian weighs in on this commonly misunderstood food.

 

What Is Couscous?

Often mistaken for an ancient grain, couscous is actually tiny pieces of wheat pasta – basically a mixture of semolina flour and water. Popular in cuisines around the globe, couscous is quick cooking and can be used like rice to accompany a wide variety of foods.

Traditional or Moroccan couscous are very small grains that can be prepared by simply adding hot water or broth and allowing to steep for 5 minutes to allow the liquid to be absorbed. Larger round pieces of couscous known as Israeli or pearled can be cooked in boiling liquid. This version takes slightly larger to cook and has a more robust and pleasantly chewy texture.

 

Nutrition

Regular couscous isn’t considered a whole grain but can be part of a healthy diet when properly portioned. One cup of cooked traditional couscous has about 175 calories, 6 grams of protein and 1gram of fiber. Look for whole wheat couscous, which contains slightly more fiber and is widely available in most large chain grocery stores. Israeli couscous comes in with similar numbers at 200 calories, 7 grams protein and 1 gram of fiber in a one cup cooked portion.

 

Ways To Enjoy

Use your preferred variety of couscous like rice or pasta and prepare by cooking in water or broth. Couscous recipes often include other flavorful ingredients to add texture and flavor such as fresh herbs, chopped nuts and dried fruit. Combine prepared couscous concoctions with lean protein and vegetables to create a complete meal.

 

Recipes to Try 

Sweet and Sour Couscous Stuffed Peppers

Couscous with Dried Dates

Crowd Pleasing Couscous

Couscous Salad with Tomatoes and Mint

 

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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Clean Eating Sheet Pan Chicken And Cauliflower Recipe

If you love the ease of a a good, clean eating, one-pot meal, then a sheet pan dinner should be right up your alley!

I recently became aways of a small but growing craze involving cookie sheets. The idea is to use your oven and a cookie sheet as a means for making a “one-pan-meal”. It offers little clean up and the deliciousness of roasted vegetables.

So I got to work and came up with 5 different recipes using only spices and ingredients straight from the freezer. That way, you can prep these for the freezer in about 20 minutes and then just use one sheet pan make dinner all week long! Now that’s my kind of dinner!

I’ll be posting the 5 recipes over the next week or two with a final video and shopping list for all of them at the end of that time frame. So stay tuned for more of these coming up!

Recipe note: If you can’t find packages of vegetables in the same size that I used, just get the closest you can find. A little more or less won’t make a difference in cooking. You can also add more chicken for more people, or easily cut the recipe in half for one person if you so choose. That’s the nice thing about sheet pan dinners. They are totally adjustable to your needs.

NEED A GOOD SHEET PAN?

This Nordic Ware Half Sheet is very similar to what I have and use. (I got mine at a local restaurant supply store.) It’s perfect for this type of recipe!

WANT TO SEE THIS RECIPE IN ACTION? PRESS PLAY!

YOU MIGHT ALSO ENJOY:

Clean Eating Sheet Pan Roasted Chicken And Cauliflower Recipe

 

Please note that roasting times can vary based on the thickness of the chicken breasts as well as oven by oven. Please use a meat thermometer to ensure your food is properly cooked.

Author: Tiffany McCauley | The Gracious Pantry.com

Yield: 2-4 servings

Ingredients

• 2 large, frozen chicken breasts
• 1 lb. package frozen cauliflower
• 2 tsp. dried cilantro
• 2 tsp. ground cumin
• 2 tsp. turmeric
• ¼ tsp. ground cloves
• Oil for cooking

Instructions

1. Place all these ingredient in a 1 gallon zipper top freezer bag, toss to mix and freeze for up to 4 months.
2. When you're ready to make this, simply add oil ( used about ⅓ cup and it worked great) and spread this over a cookie sheet.
3. Bake at 350 F. for 60 minutes, or until the chicken reaches at least 165 F. on a meat thermometer.
4. Cool slightly and serve.

3.5.3226

 

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